An BeithÍoch! The Beast! Virtual Challenge – Indoor – Running

Hi all,

We would like to invite you to our virtual event, An Bietioch … The Beast! Usually events like that would support a specific organisation, but we would like to leave it up to you to choose who you want to support.

If HSE implements the new restriction or if you are in complete isolation, then feel free to use the steps as a substitute for running.

Please read the instructions carefully in order for the results to be counted.

Workout:

1k run (950 Steps)
10 minute EMOM: 10 Burpees (Every minute for 10 minutes do 10 burpees and rest for the rest of that minute… plenty of rest time, Burpee includes jump and clap) …. Obstacle 1

1k run (950 Steps)
AMRAP 5 minute – Lunges (count reps, full extension at the top, put something soft on the ground to touch it with the knee. Half reps are no reps) …. Obstacle 2

1k run (950 Steps)
10 minute EMOM: 10 Hand Release Push Ups – https://www.youtube.com/watch?v=kHtt49_Pljw ) …. Obstacle 3

1k run (950 Steps)
20 Jump Squats (During squat get down below parallel) …. Obstacle 4

1k run (950 Steps)
100 penguin jumps (https://www.youtube.com/watch?v=XA5SbAIRNFg) …. Obstacle 5

1k run (950 Steps)
50 Sit-Ups …. Obstacle 6

1k run (950 Steps)
40 Hand Release Push Ups …. Obstacle 7

1k run (950 Steps)
80 Squats …. Obstacle 8

1k run (950 Steps)
30 Press Ups …. Obstacle 9

1k run to the end! (950 Steps)

To submit your score/results to the World OCR League follow the “Add Race Stats” process

To submit your results to OCRA Ireland, please send them your Strava link (set to Race) and YouTube link to video of your exercises.

Please contact them through [email protected] or through their social media if you will have any questions regarding rules and standards.

World OCR League Rules

All challenges must be completed in one go. i.e. There are to be no pauses, no “I’ll just catch my breath”, no “I was chatting with the neighbour”, …. no pausing of your watch! Start at the beginning ….. Stop at the end! That’s it! ….

If you do not complete the exercises/”obstacles” correctly, you are cheating yourself! Feel free to ban yourself until you feel you have learnt your lesson!

To submit, there must be evidence! i.e. You need to have joined the World OCR League Strava Club

Adding Race Stats

Once you have completed your Challenge, go to “Add Race Stats” and complete the semi-automated input …. failure to complete one individual set qualifies as one “failed obstacle” when completing the “Number of Obstacles Failed” element. Once it is all completed, submit. It’s that simple.

Weather, Obstacle and Terrain Rating

When rating your Weather Factor during a Virtual Challenge which is held Outdoors, you are describing the weather and how much it affected your time.

When rating your Obstacle Challenge and Creativity during a Virtual Challenge which is held Outdoors, you are rating how hard you found the exercises and the creativity of them.

When rating your Terrain Challenge and Creativity during a Virtual Challenge which is held Outdoors, you are rating how hard you made the route and the creativity of it …. be careful with that ego …. Strava will show the elevation!

Walking Steps

The average person takes between 2,000 and 2,500 walking steps per mile as counted by a pedometer, fitness band, or phone motion sensor. 

We have chosen an average of 2250 per mile/1400 per km

Running Steps

Running steps have a longer stride length and you may take between 1,000 and 2,000 steps per mile.

We have chosen for an average of 1500 per mile/950 per km

If indoors, you can run/walk on the spot or use a treadmill

You have the choice to run the distance or the steps. You can get as competitive as you wish (choose “TROPHY HUNTER” when you “ADD RACE STATS”), but we will not differentiate between timings based on either the steps or the distance. As long as you hit one or the other 🙂

Exercises/“Obstacles”

Please ensure the exercises are spread out over the period of the virtual event. Do each set separately, ensuring there is a run/walk between each set …. like an OCR Race! Challenges will have varying numbers and repetitions of sets of exercises/”obstacles” and distances, chosen by the creator.