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#BeSafe Virtual OCR

Pricing

£8.00

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In our efforts to help keep you active but safe, while we all do our bit to beat the coronavirus, DB Max now have the #BeSafe OCR as a motivational option for you.

Be active, #BeSafe and earn that bling!

So how does it work..?

  • It’s all about completing an event, with running and OCR training exercises, in a safe way.
  • Choose the medal you want to participate for – there are 2 to choose from (Battle of Lansdown 2019 and Mud Nation 2019).
  • Print your race bib by clicking on your name on the results page – see our results page here.
  • Choose whether you do the standard or advanced exercises.
  • Complete your event wherever and whenever you want. Make sure you follow social distancing instructions at all times. If you have access to a treadmill, that is fine to use.
  • Don’t forget to take your selfie when you finish.
  • After completion, enter your time online – see our results page here.
  • Our timers update the entrants and results every day.
  • You can also enter your Strava link (optional).
  • Post a photo on Instagram and tag @dbmax_timing or Facebook and tag @dbmaxocrevents (if you have Social Media, don’t worry if you don’t).
  • Once all the above is complete, we then send your chosen medal out to you in the post.

We know this isn’t for everyone but if you haven’t got these medals and you fancy a challenge, sign up and have a go..! Enter online now for £8!

For details on the courses see the information from our friend at FXT, Justin Wride. Check out Justin’s Facebook pages at FXT Virtual Fitness Challenges and FXT Fitness.

Standard Option:

  1. 4k run
  2. Exercise Phase (see below)
  3. 4k run

 

Advanced Option:

  1. 4k run
  2. Exercise Phase (see below)
  3. 4k run

 

Kids Option:

  1. 500m run
  2. Exercise Phase (see below)
  3. 500m run

 

Standard Exercise Set:

  • Squat thrusts – these are great for strengthening the legs and testing stamina, which is needed for any OCR – 30 REPS
  • 3/4 Press ups using knees – these are great for improving upper body strength and for helping you get over the top of big walls after the initial pull-up phase – 30 REPS
  • Sit ups –  These are great for abdominal strength – 30 REPS
  • Deep seated squats – These are great for explosive power and for the initial phase of the wall climb – 30 REPS
  • Plank press ups – start in plank position and push-up to press-up position, return to plank position and repeat –  30 REPS
  • See the instructional video via our Facebook post here.

Advanced Exercise Set:

  • Burpees – these are great for strengthening the legs and testing stamina, which is needed for any OCR – 30 REPS
  • Standard press ups – these are great for improving upper body strength and for helping you get over the top of big walls after the initial pull-up phase – 30 REPS
  • Get ups – (after every sit-up, stand-up and return back to sit up position).  These are great for abdominal strength – 30 REPS
  • Jump squats – these are great for explosive power and for the initial phase of the wall climb – 30 REPS
  • Plank press ups – (start in plank position and push-up to press-up position, return to plank position and repeat) – 30 REPS
  • See the instructional video via our Facebook post here.

 

Kids Exercise Set:

Maybe you can do shuttle runs in your garden to make up the 500m run, then:

  • 15 – Squat thrusts
  • 15 – Press ups
  • 15 – Sit ups
  • 15 – Squats
  • 2 x 15m bear crawl
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