Read more about OCR and training on my blog [ Ссылка ]
Purpose: This simulates the rigs you will find in most OCRs today. Some have a mix of ropes and rings and pipes, others have only rings, sometimes you will see other kinds of climbing holds thrown in as well.
Equipment: 2x GripSling (or rope), 2x gymnastic rings, 2x climbing slings/runners + monkey bars or something similar to rig them to.
Read more about OCR and training on my blog [ Ссылка ]
Execution: At the monkey bars, keep your arms extended and use as much or as little swing you feel comfortable with. You may try to skip bars, just watch out for wet/muddy/rotating bars.
At the rings, always start with your arms fully extended or locked at 90 degrees - never "fall" into the first ring or rope, that's just a waste of energy. Depending on your strength and the room you have available, you should try to swing across rings with fully extended arms to save energy. For ropes, I prefer to lock my arms at 90 degrees for maximum grip strength.
Always try to keep up your momentum, every second you pause and have to hang on will burn out your grip strength. Use your hips to swing your legs back and forth to regain momentum if you find yourself stuck between rings/ropes.
Remember: At Spartan Race, you can't touch the ground at all - keep your legs up!
