OCR World Series V - Race 6

2020 OCR Virtual World Series Race 6 Details (October)

The World Series is six mixed reality races that crown the World Series champions after the final race in October. Points are awarded for each race and points from your top four races count toward the final standings. The World Series Finals will be in November with the top Elite Athletes competing in a globally broadcast TV show.

Accumulated points for the top three elite athletes in each category, from each country are automatically included in the World Team Rankings.

AWARDS

Gold Silver and Bronze virtual medals will be awarded across all categories and the final medal table will show the top performing athletes and countries!

National Federations may require additional requirements for athletes in each country. Contact your national governing body here for details.

FORMAT

One lap is (3.2 km / 8 obstacle sets):

• 400 m run then
  • 10 Overhead Press
• 400m run then
  • 5 Pull ups
• 400m run then
  • 20 alternating weighted lunges
• 400m run then
  • 10 hand release push ups
• 400m run then
  • 10 hand release dead hangs
• 400m run farmer carry then
  • 10 single hand overhead press
• 400m run then
  • 10 mountain clmbers
• 400m run then
  • 10 side to side hanging lateral crunches

Repeat above set 2x (one set only for U 10 and para) then:

• 400m run
• Finish

RECOMMENDED EQUIPMENT

• Pull up frame (e.g. Pull Up Mate) or goal posts
• 400 m athletic track
• 2 hand weights (kettle bells, dumbbells, water jugs, sandbags, etc.)

RUNNING RULES

Distance must be verified using a GPS enabled device or video on a standard athletic track, football field or similar.

If you are in a small space you may do 100 Jumping Jacks per 100m equivalent. 200 JJ = 200m run. You must squat and touch the ground between each set of 10 JJ repetitions.

OBSTACLE RULES

Weights

• Two hand weights for all weighted exercises.
• A single weight may be used provided it is supported the both hands, e.g. sandbag with handles, rec bag, backpack, barbell, etc.

• 2x 10 kg (22 lb) men (elite and age group)
• 2x 7 kg (15 lb) women (elite and age group)
• 2x 5 kg (11 lb) for 16 through 19 years old and Open
• 2x 2 kg (5 lb) for U15

10 Overhead Press

• 10 repetitions
• Start with the weights on the ground
• Press both weights overhead simultaneously
• Arms straight overhead
• Return to shoulder height between repetitions
• Return the weights to the ground
• Arms straight at the top

A single weight may be used provided it is held with both hands, e.g. sandbag with handles, backpack, barbell, etc.

5 Pull Ups

• Chin to bar
• Elbows no less than 90 degrees at the bottom (no need to have arms straight at the bottom)
• Use pull up bars, door frame, rope or towel over a tree branch, playground structure, goal posts, etc.
• Open and kids (under 10 years old) can jump into the pull up, i.e. feet on the ground between each.
• Rest is OK between pull ups for age group categories.
• Elite must not touch the ground between repetitions, i.e. must do all five in each set continuously.
• A 30 second penalty will be assessed for each incomplete pull up set.

20 Weighted Lunges

• 10 right leg and 10 left leg lunges
• Step forward then back alternating legs
• One weight in each hand (like a Farmers Carry)
• Weights must remain below shoulder height at all times
• Knees must be 90 degrees or less at the bottom
• Legs must be straight at the top

Hand Release Push Ups

• 10 repetitions
• Start arms straight at the top
• Chest to ground
• Hands off the ground
• Back up to straight arms
• Finish with arms straight after the 10th chest to ground
• Open and kids (under 10 years old) can do pushups with knees on the ground

Hand Release Dead Hangs

• Start hanging from bar with both hands
• 10 repetitions (5 releases per side)
• Release one hand at a time and tap the opposite shoulder
• Alternate hand releases
• Finish with both hands on the bar then final release

400m Farmer Carry

• Weight can be any object(s) provided you hold them in your hand(s): use buckets, water jugs, jerry cans, rocks, log, kettlebells, dumbbells, it's up to you!
• Weight(s) must be supported by your hands and must remain below shoulder height.
• Confined space: 400 step ups alternating left and right (200 left & 200 right), 20 cm (8 inch) step. Touch at least one weight to the ground after every 20 steps for counting purposes and validation

Single Hand Overhead Press

• 10 total repetitions
• Start with the weight on the ground
• Lift and press one weight with straight arms overhead
• Return the weight to the ground each repetition
• 5 reps with on hand followed by 5 reps with the other hand

Mountain Climbers

• 20 repetitions (10 each side)
• Start arms straight, shoulders over your hands, plank position
• Bring one foot forward, knee to chest, toe to the ground
• Back leg remains fully extended behind
• Kick the forward leg back whilst bringing the back leg forward

Hanging Lateral Crunches

• Hanging from bar with both hands
• 10 repetitions (alternate side to side, 5 each side)
• Thighs horizontal at the top
• Straight legs at the bottom

PENALTIES

• A 10 second penalty will be assessed for each incomplete, incorrect or unverifiable obstacle repetition.

• A 30-minute penalty will be assed for no video verification
• A 30-minute penalty will be assessed for no distance verification
• Incomplete or short running distance may result in a time penalty or DSQ. 
• You can make up the distance at the end if your GPS device registers short. 
• If you use a standard track or field of a known distance you may use this to verify the distance provided you show all runs on video. Football fields vary in length. Make sure you verify the distance!
• You must verify the obstacle order and completion by video and/or accurate heart rate.
• Total time for the race must be verified (elapsed or clock time/time of day at the start and finish). Moving time is not total time.
• General OCR Competition Rules apply. 
• We expect everyone to be polite, courteous and sportsmanlike. 
• Cheating or unruly behavior, on-line or otherwise, may result in disqualification. 
• The World OCR Code of Conduct and Code of Ethics apply.

CATEGORIES

• Elite (no age requirements)
• 5-year age groups: 20 through 65+ (20-24, 25-29, etc.)*
• 2-year AG: 10-11 through 18-19
• Open (no verification but no awards)
• Elite Team (automatically calculated)
• Para OCR: PO1, PO2-4 and PO5 classification details here
  

* Age Group is the age you will turn in 2020 (your age on December 31, 2020).

RESULTS & RANKINGS

Individual results will be provided by country, continent and overall (for the entire world!)

Results and rankings are tabulated after registration closes each month. 

Team rankings work the same way, the lowest score wins!

Video verification will be used to validate obstacle completion*. If you cannot prove completion, you may be excluded from the results and rankings. Videos are public and available for public review and verification. 

WHERE

Anywhere! Distance is verified by phone, wearable GPS enabled app or national federation official*. Your running routes and obstacle locations are solely at your discretion, but you must upload screenshots of your run route, total distance and time to the digital results board.

All finishers receive a digital finisher medal, national, continental and global results and rankings!

Plan your race so that you have time to upload the verification video and information by the time the race closes. This can take a couple of days in some countries so be sure to finish your race with plenty of time.

World Series Finals November for top ranked Elite will be broadcast with live commentary.

HOW

1. Register for free here.
2. Compete anytime you want before the end of the month for each World Series Event. 
3. Record the distance of your race with a GPS enabled device (watch, phone, etc.) or on a standard track**
4. Video your obstacle completions. You might need a power source, external battery, or more than one device if memory and electrical charge are an issue. You can use time-lapse provided each obstacle repetition can be easily verified.
5. Post your video to YouTube, Instagram, Facebook, etc. (you will need this for step 4)
6. Login to our digital results portal and enter your time, video and the screenshot of your run under the Activities Tab (or image of your event verification form) the appropriate category.
7. Post your video to Instagram Stories, Facebook, etc. and tag @worldocr #ocrworldseriesV
8. For countries with limited access to technology and related infrastructure, please work with your national federation. Contacts your federation here.
9. For Competitive Categories, add additional evidence of obstacle completion:
   1. Photo of distance verification (tape measure, watch, app, website, etc.)
   2. 2^nd photo for elapsed time verification
   3. Video link for verification of obstacles (can be 2x to 4x real time if verification is not difficult. No time lapse video)

** If you don't have access to a GPS tracker, you can use a measured athletic track (100m, 400m, etc.), football field, basketball court, or similar and show it in your video. Alternatively have an official from your national federation verify the distance. Download the verification form below and upload as your screenshot.

The scoreboard is live and keeps accurate rankings as new times are entered, so make sure to check back throughout the day and send daps to your friends as they complete the workout.