Welcome to Dragon Obstacle Course Race Virtual Challenge.
Virtual Run: 5k distance and complete the workout listed belowWorkout: sets of 20 repetitions (complete the exercises below in any order)
Lower Body Focus:
Sumo Squats | Basic Body Weight Squat | Jump Squats | Split Squat/Lunges: Lunges | Bulgarian Split Squats | Lateral Split Squats | Transverse Split Squats | Step Ups or Single Leg Box Squat | Wall Sits | Glute Bridges
Upper Body Focus: Standard Push-Ups | Decline Push-Ups | Plyometric Push-Ups | Incline Push-Ups | Shoulder Taps | Dips | Pull-Ups
Core Focus: Planks: Plank | Side Planks | Plank Saw | Russian Twists- figure 8s | bycycle kicks | Toe Touches | Leg Lowers | Hanging Leg Raises | Hollow Hold
Total Body: Burpees | Broad Jumps | Box Jumps |Jumping Jacks | Bear Crawl
Optional(Ideas):
Kettlebell or Dumbbell Swings – Don’t have a kettlebell or a dumbbell? Get creative using your Laundry detergent, a gallon of milk (fill with water) or a duffel bag or backpack with sandbags or stone/rocks in it.
You can run anytime that is convient for you.You can do the workout at your own pace, fast or slow as you like. After Registered you will receive your Finisher Medal, Tee Shirt and Bib in 2-3 weeks. Once you complete your workout, please post your photos on social media of your Dragon OCR Virtual Halloween themed Race Finisher medal and shirt cost $40 plus taxes, fees
Bling: Custom Dragon OCR Halloween themed medal, shirt and race bib
Your choice of Green or Orange Design custom medals (images below)
Discount code: "Dragon10" save 10% off Registration
Green Halloween Medal
Orange Halloween Medal
