I brought my 14 year old son with me to the OCR World
Championships. It was a great experience as spectators were able to actually
visit most of the obstacles and that really motivated my son. Since then, he
has been waking up at 4:45 am and exercising before school. I have my own
workouts, but this morning I decided to work out with him and give him some
beginner workouts. Feel free to increase per your level.
Run .5 miles
10 push ups
Run .5 miles
10 push ups
Repeat 3 x:
1 person Carry 2 water jugs 50 feet
1 person conducts air squats until other person returns
with jugs then switch
Repeat 3 x:
Hang from any hand hold surface for 5 seconds
10 butt kickers
Repeat 3 x:
5 knees to chest or
5 toes to bar or
10 laying leg raises
20 sit ups
10 burpees
Run .5 miles
Monkey bars x 2
Run .5 miles
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