Level 1 – The Okhane “Stairway To Hell” Virtual Challenge – Indoor – Running

The Okhane “Stairway To Hell” Challenge

Some will, some won’t have stairs …. we get that …. so you will need a “box” that you can step up onto. It needs to be at least 8 inches high …. keep your jokes to yourselves!

1 Step …. starting with two feet on the floor, then one foot on, followed by the other, then one foot down, followed by the other …. that is 1 step!

You will need to “run” to the stairs first, which are 50 steps away …. then go ‘up” 30 “Stairs” (leading with one foot), complete the first set of the “Obstacle” (exercise), then back “down” the 30 “Stairs” (leading with the other) and back to the start point, 50 steps away, and complete the second set of the same “Obstacle” …. then repeat but with the next “Obstacle!”

So:

50 Steps (Running On The Spot Ensuring Your Knee Gets To A Min of 40 Degrees)

30 Step “Ups”

Set 1 of “Obstacle” (Exercise)

30 Steps “Downs”

50 Steps (Running On The Spot Ensuring Your Knee Gets To A Min of 40 Degrees)

Set 2 of the same “Obstacle” (Exercise)

Repeat ….

Repeat ….

The “Obstacles” (Exercises):

Click on each for a video if you are unsure ….

Obstacle 1 – 10 Alternating Staggered Press Ups

Obstacle 2 – 10 Tricep Dips

Obstacle 3 – 10 Burpees

Obstacle 4 – 10 Bodyweight Squats

Obstacle 5 – 30 Sec Elbow Plank

Obstacle 6 – 10 Walking Lunges (10 on Each leg)

Obstacle 7 – 10 Twisted Mountain Climbers (10 on Each leg)

Obstacle 8 – 10 Explosive Press Up With Clap

Obstacle 9 – 10 Wipers (5 Both Sides)

Obstacle 10 – 10 Tuck Jumps

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.