The Captain's Playbook:

a year of elite obstacle course racing

When I began training at the end of 2015 to start my road to elite racing, I decided to keep a journal and log one of my workouts each week. This would allow me to track my progress, and use them as a reference later on. This quickly changed when people started trying my workouts and I realized I was no longer working out just to benefit myself. I wanted to be an inspiration and motivation to others. I truly believe this journal encompasses that mission.

"I know firsthand that coming up with workouts week after week can sometimes be difficult, and many people stall out and get bored after doing the same things for too long. With The Captain's Playbook, you now have 52 workout options to choose from. Each entry contains a single workout, possibly a tip on how to perform it, what was going through my head during it, or what was coming in the next weeks that I was working toward. There are also race recaps of my experiences throughout the year, running Spartan and other Obstacle Course Races. The goal I have set is to qualify for the OCR World Championships, an independent championship that athletes from around the world must qualify for, via other obstacle races. I am sharing with you what I believe will get me there, as you work your way through my first year of elite OCR."


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Example Workout:

5 rounds with 50 lb sandbag


  • 100m bear crawl (use rope to drag bag)
  • Run to top of hill
  • 10 vertical rows
  • Return to start (grab rope on your way back)
  • 10 squats
  • 50 reverse crunches

Complete a 6th round at max pace


Keep your butt low, knees just above the ground and drive forward. I was probably shaking for a good twenty minutes after this and my shirt was soaked, I was dripping with sweat.