It's just a bucket what's the big deal, was exactly my thought as I stepped up to the Spartan Bucket Carry over 4 years ago.
Turns out this just a bucket weighed anywhere from 50-70lbs for women and 70-100lbs for men.
I. Was. Not. Prepared.
Perhaps needless to say, there was a struggle to pick it up...the nine times I had to set it down over the course of the 400 meters (1200 feet) of rolling landscape I had to carry it across.
And I had been working out for 7 years before this point!
But I hadn't been working out the way I needed to prepare for #ObstacleCourseRacing.
I have since had the honor and joy of taking many first timers through their first OCR.
Whether they were new to fitness or had been doing it for a while these following obstacles surprised and challenged them.
Earlier this year (2023) I went online to find an Obstacle Course Coach because I was looking to level up my racing game.
What did I find?
A bunch of PDFs full of generic workouts that had no specific programming that would help with any of the obstacles. Not to mention, it felt like the goal was just to exhaust you into thinking you had a beneficial workout (think one million burpees)...but with no functional results.
On top of that? ZERO scalable options.
If you were new to fitness or newly back you would not only have a pointless workout ahead of you.
That pointless workout would lead to either giving up because the moves weren't accessible or injury because you were jumping in the deep end...the pointless deep end!
At first I was hella bummed...but then I realized.
I've been doing this fitness thing for over 10 years.
Not only could I break down the obstacles one by one and program specifically to train around the muscle mechanics necessary for success...
I could create a program that was available to EVERYONE who wanted to start training for Obstacle Courses, and do so in a way that actually spent time creating a strong, lasting foundation to build upon!
Enter Raider Fit presents #CouchToCourseRaider!
This 10 Week Online Group Program is uniquely designed to get you stronger, faster and more mobile without burnout or injury.
Using my signature REPS Method, we train Strength, Endurance, Perseverance AND Stretch/Mobility.
The result is not only a stronger OCR game, but the most sustainable plan of action to continue fitnessing for the rest of your life!
While there are at least FIVE obstacles a person could step right off the couch and onto the course for...
There are many that benefit GREATLY from even a mere 10 weeks of consistent training.
Here are the TOP 5 Obstacles that #CouchToCourseRaider allows 80-100% of folks who complete it to CRUSH!
Sandbag Carry: The combination of a 40lbs sandbag and walking up to 400 meters, sometimes up and down hills, makes this obstacle something that is worth training for. On top of the strength it takes to hold the bag and the endurance to walk with it for an extended period of time, it also demands a level of flexibility to safely pick it up and hoist it over your shoulder.
Bucket Carry: Another carrying obstacle that I think surprises a lot of people. For women this bucket is over 50 lbs for men it starts at 70lbs. That being said #C2CR has workouts specifically designed to get you mobile enough to squat it off the pile, strong enough to carry it on your shoulder or in a bear hug and to build your endurance up to complete the 400 meters (1/4 mile) without having to set down the bucket more than 2 times.
Hercules Hoist: These bags are 90lbs for women, 130lbs for men. There is a technique I will show you on the physical course that - theoretically - could allow for everyone over 90lbs to succeed. However...in order for the technique to work you need serious mobility and core strength as well as killer grip strength. All lovely byproducts of rocking #C2CR!
Slip Wall: This is another one I have a masterful technique to show you come race day. In order to prep for it we need leg strength as well as a ton of coordination between upper and lower body AND ...that grip strength you will be cultivating over 10 weeks of lifting weights and hanging from a pull up bar (come week 7)!
Invert Wall: This one is a doozy, but with strength training and mobility is completely achievable. The key to unlocking this Obstacle? Added perseverance. A lot of spartans take the penalty loop on this one before even trying it. Yes. It looks daunting. Yes. It takes strength and mobility. And YES. You will be ready for it at the end of 10 weeks together!
Our next session of #C2CR at the time of this blog is September 25th, 2023.
If your catching this after, be sure to jump on the Waitlist for our Next #CouchToCourseRaider.
On top of being the first in the know about our next session. Waitlisters also get EXCLUSIVE discounts for signing up.
Stop Running and Start Raiding!