5KM – The “Hard-Cored” Virtual Challenge – Outdoor – Running

Design by Andrew Appleton …. hence the title pun!

The Hard-Cored Virtual Challenge – 5km

To be done with 5kg weight in rucksack (use anything that brings bag to weight, hand weights, books, filled water bottles etc)

Exercise always with rucksack on unless indicated.

Exercise no.5 must be done before halfway

1. 10 Up Downs (chest to floor burpee without the jump and overhead clap, stand up fully straight)

2. 10 Jump Squats

3. Rucksack off.

Double exercise –

(1) 10 Overhead Press using rucksack

(2) 10 Raised leg crunch, rucksack balanced on shins

4. 20 Bear Crawls (20 each leg to elbow (40 in total))

5. 10 Metres of Commando Crawls (10metres/30feet)

6. Rucksack off.

Double exercise –

(1) 5 Turkish Get Up  (5 (10 in total) each side rucksack, straight arm up)

(2) 5 Jump Overs (5 (10 in total) each way over rucksack)

7. 10 Walking lunges (10 (20 in total) each leg

8. 3 Plank Walk 360d (3 rotations)

9. With 500m left Rucksack off.

Double exercise –

(1) 10 Glute raises with rucksack on pelvis/quads

(2) 5 High Plank, pass rucksack under body (5 (10 in total) each way

10. From exercise 9 run to finish line with rucksack not on back ie. in hand(s)/ chest hug


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 🙂


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.