Blast Fat (and Build a Bigger Chest) with this OCR-Inspired Workout
Combining explosive bodyweight bouts with running intervals is an absolute panacea when it comes to training for any obstacle course race (OCR). But even if you’re not a Tough Mudder addict or Spartan Race hopeful, this type of training still has huge benefits: it can build a strong cardiovascular system, a powerful strength-to-weight ratio and can melt calories faster than snowballs in the Sahara.
Requiring nothing but your bodyweight, put this protocol to good use outdoors in the winter and you’ll also get an immune-boosting dopamine hit that builds mental strength to boot.
Measure roughly a 200m distance from your home (or wherever you’re going to tackle the workout), creating a 400m loop. Start with a round of the below bodyweight circuit, ticking off all three movements as quickly as possible, but keeping your form sharp. Next, hit the road and complete one 400m lap. Pace yourself, but move at a decent clip, as this is a run and not a jog.
Repeat the circuit/run combination a total of eight times, timing yourself. Work towards adding an additional round or two into the same time frame as your fitness increases.
Prisoner squat x 30
Stand with your torso upright and your hands on your head (A), drop your hips back to sink into a deep squat (B). Hold for a second, before pressing through your heels to stand up, repeat.
Push-up x 20
Drop into a strong plank position, with your core tight and hands on your dumbbells (A), bend your elbows to bring your chest to the floor (B). Keep your elbows close to your body as you push back up explosively.
Burpee x 10
After your final push up, get back on your feet then immediately squat down and place both hands on the floor between your feet. Jump your feet back into the top of a press-up and lower your chest to the ground (A). Straighten your arms and hop your feet forwards, before jumping into the air with hands on head (B)
Run x 400m
Chase each round with a run to launch your body into a conditioning-building frenzy.400m is a challenging but short distance, so step on the gas, lifting your knees high (A) and driving ahead with your arms (B).
This article originally appeared on Men’s Health UK.