OCR World Series V - Race 3

Race 2 results are available here

Special thanks to OCR Asia-Pacific and POSF for designing and testing Race 3.

Anyone can compete to be national, continental and/or world champion at each event and for the series! The goal of the virtual world series is to help you stay fit and compare yourself with anyone (or everyone) else in the world. This is primarily designed to fun, a bit competitive if you want, and above all ... fun!

Competitive athletes must submit verification of their obstacle completion, distance and time as described below. No verification = no result. The OCRWS-V is designed to simulate a real OCR and is subject to similar rules.

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

The World Series Finals will be in November with the top Elite Athletes competing in a globally broadcast TV show.

Only one race submission is allowed each month. Watch the instructional videos here for each obstacle.

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.

RACE 3 FORMAT (July)

5 km Run and 25 obstacles (3 km and 15 obstacles for under 10 years old and Para)

One lap is:

• 100 m run (start)
• 10 Overhead Press
• 200m run
• 10 burpee box jumps
• 200m run
• 20 alternating (weighted) lunges
• 200m run
• 30 Jumping Jacks with Push Ups
• 200m run
• 10 side to side push ups
• 100m run (finish)

Repeat 5 laps for 5 km, 3 laps for 3 km

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
 

OBSTACLE RULES

VIEW THE INSTRUCTIONAL VIDEOS HERE

Overhead Press

(weights as close as possible to the following - no less for competitive categories!)

• 10 repetitions
• 2x 10 kg (22 lb) men (elite and age group)
• 2x 7.5 kg (16 lb) women (elite and age group)
• 2x 5 kg (11 lb) for 16 through 19 years old and Open
• 2x 2.5 kg (5.5 lb) for U15
• Start with the weights on the ground
• Pull the weights up and press overhead, one each hand simultaneously
• 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.

Burpee Box Jumps / Step Ups

• 0.4 m (16”) high
• Verify the height of the step with a ruler or tape measure
• Use any step, box, wall, bench, rock, log, etc. 
• Start with a burpee, chest to ground
• Both feet must touch the top of the box on each repetition
• Stand tall (legs and hips straight) with hands over head
• Both feet must touch the ground each repetition
• Rest is OK between reps

Weighted Lunges

• 20 repetitions 
• Same weights as above
• One weight in each hand (like a Farmers Carry)
• Weights must remain below shoulder height at all times
• Alternate 10 right leg and 10 left leg lunges
• Step forward then back , alternating each leg
• Knees must be 90 degrees or less at the bottom
• Legs must be straight at the top
• PARA alternative: weighted squats

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

Jumping Jacks with Hands Free Push Ups

• 10 jumping jacks
• 1 hands off push up (see video below)
• 10 jumping jacks
• 1 hands off push up
• 10 jumping jacks
• 1 hands off push up

Side to Side Push Ups

• 10 repetitions (5 each side)
• 2-inch (5 cm) Object
• Verify the height of the Object with a ruler or tape measure
• Start arms straight at the top, one hand on the ground, one hand on the Object
• Elbows must be 90 degrees or less at the bottom
• Back up to straight arms
• Transfer hands (Object hand to ground, ground hand to Object)
• Object must remain in place - you must move your body from side to side
• Repeat left to right, right to left until 5 repetitions completed each side
• 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
• PARA alternative (arm amputee): 10 one arm from the knees.

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 of obstacles
• A 30 minute penalty will be assessed for no distance verification of runs and carry
• Incomplete or short running distance will result in 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!
• 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.

Download the OCRWS-V event details below for options and information.

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, PO2, PO3, PO4 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 can be sorted 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!

WHEN

All times are US Eastern (GMT - 5 hours)

World Series #4 August 15 - 31
World Series #5 September 15 - 30
World Series #6 October 15 - 31

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. Post your video to YouTube, Instagram, Facebook, etc. 
5. Login to our digital results portal and enter your time, video and the distance verification (screenshot of your run) under the Activities Tab (or image of your event verification form) the appropriate category.
6. Post your video to Instagram Stories, Facebook, etc. and tag @worldocr #ocrworldseriesV
7. For countries with limited access to technology and related infrastructure, please work with your national federation. Contacts your federation here.
8. Deadline for submission is 3rd of the following month.
9. No appeal for for late submissions.

For Competitive Categories

Additional evidence of obstacle completion is required 

1. Photo of distance verification (tape measure, watch, app, website, etc.) 
2. Photo for elapsed time verification 
3. Video link for verification of obstacles. Video angle and speed must allow clear judging. 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, national sporting association, National Olympic Committee, or credible witness 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.