28-Days-to-Lean Meal Plan
With the right plan and the right discipline, you can get seriously shredded in just 28 days.
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The 'Dos' and 'Don’ts' of Bill Gillespie’s Record-Breaking Bench Press
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Featured Articles
Pro Tips
The 'Dos' and 'Don’ts' of Bill Gillespie’s Record-Breaking Bench Press
At age 62, "Big Bill" shares his wisdom to dominate one of the ultimate strength marks.
Read article
Girls
The 50 Best Fitness Influencers on Instagram
Follow these fit women we're crushing on for inspiration, workout ideas, and motivation.
Read articleThe 8-week Training Plan to Demolish an Obstacle Course Race
Show up totally prepared for your first OCR with this comprehensive plan.
Erica Schultz
Ready to get fit?
Start this plan-
Goal
Demolish an OCR
-
Skill level
Beginner
-
Duration
8 weeks
-
Days per week
5
-
Type
Cardio, Muscle Endurance, Strength Training
-
Goal
Demolish an OCR
-
Skill level
Beginner
-
Duration
8 weeks
-
Days per week
5
-
Type
Cardio, Muscle Endurance, Strength Training
To excel at OCRs (obstacle course races), racers have to be adept in three areas: running, lifting and carrying heavy things, and the ability to hang for a long time.
To get you ready for your first race, Joe DiStefano, director of training for Spartan Race, put together the following program designed to strengthen all of the aforementioned areas so that you’re ready to kill it come race day.
Note: On the threshold days, aim to cover as much ground as possible during your runs. For the 30+30, alternate between 30 seconds of max effort with 30 seconds of less effort on either a rower or Airdyne bike, for the allotted amount of time.
The Plan
-
Goal
Demolish an OCR
-
Skill level
Beginner
-
Duration
8 weeks
-
Days per week
5
-
Type
Cardio, Muscle Endurance, Strength Training
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