T raining3 December

P r o g r2022
am me
 Be Brave
SOUTH AFRICA’S LARGEST OBSTACLE COURSE
RACING SERIES IS BACK IN 2022

The Virgin Active Warrior Race is about perseverance,

determination, and grit. It is about the collective tenacity
of South Africans to endure and to emerge stronger.

Bravery is what defines us. Our courage is our armour.

index
Race Categories 4

Preparing for the Race at Virgin Active 5

Get on the GRID 6

Virgin Active Simulation Events 7

Train like a Warrior 8

A Word From Your Coach 9

Kauai to the Rescue 12

Programme Structure & Workouts 15

Strength and Grip 16

Rookie Training Programme 17

Commando Training Programme 18

Black-Ops Training Programme 19

Take the GRID Fit Test 20

Contributors 21
 RACE Each category of the Virgin Active Warrior Race differs in
CATEGORIES distance, amount of obstacles and difficulty in obstacles.

Little adventurers are especially welcome to join in on the fun! A

specifically designed obstacle course will be available for youngsters,
as well as a Virgin Active Warrior Kids Zone under the supervision of
child-minders.

Age limit: 4 – 12 years

Number of obstacles: 8
Kids
Rookie is all about fun and camaraderie. It is the shortest distance with
the easiest obstacles. You will be crawling, climbing and jumping your
way through the course – running is not even required! The Rookie race
is a great opportunity to challenge your friends and colleagues to try
something out of the ordinary – and a little bit muddy.
Age limit: 10 years and older Fitness level required: Basic to moderate
Distance: 5 kilometres Number of water points: 2
rookie Number of obstacles: 15

For those seeking a greater challenge than Rookie and who want to test
themselves a little more in terms of endurance, strength and agility,
Commando is a good option. Commando places a bit more stress on upper
body strength than Rookie, but is still easier than Black-Ops. Teams can
still go out and enjoy this challenging category, helping each other through
the obstacles and providing a good opportunity for teambuilding.
Age limit: 14 years and older Fitness level required: Moderate to intermediate
commando Distance: 9 – 11 kilometers
Number of obstacles: 22
Number of water points: 4

Black-Ops is our most challenging category, combining both Rookie and

Commando obstacles with the addition of endurance obstacles that involve
carrying and dragging heavy objects for set distances. For those who are
brave, fit and strong enough, Black-Ops is a good way to test yourself
mentally and physically. No excuses, no mercy, no giving up!

Age limit: 18 years and older Fitness level required: Advanced

Distance: 10 – 12 kilometers Number of water points: 6
black-ops Number of obstacles: 25 – 30
p.4
 Preparing
for the race at Virgin Active
Here’s a look at what your average week should look like as you prepare for the
race. Full training programmes for each of the three categories appear below.

WHEN WHAT WHERE

Run/row/ride at your nearest Virgin Active head

Mon. 30–45 mins of steady state cardio
outdoors.
Tue. GRID Power Virgin Active or online
Wed. Pilates class Virgin Active or online
Thu. GRID Athletic Virgin Active or online
Fri. Yoga class Virgin Active or online
Sat. Your favourite GRID class Virgin Active or online
Sun. Aaaaaaaand Rest! Wherever!

From Cycle and Yoga to Pilates and, of course,

GRID, Virgin Active members have access to a
Virgin Active range of in-club and online classes to choose
from. We’ve also created a free playlist of

online
classes that will help non-members prepare
for their Warrior race.
VIEW WARRIOR PLAYLIST

p.5
 Get on
the GRID
Whether you’re Warrior’ing your way through day-to-day life or rising to the challenge of the
Warrior race itself, GRID is your perfect training partner!

GRID is the Virgin Active HIIT solution, a unique combination of high-intensity

interval training, functional fitness and mobility.

GRID is a shorter, more intense workout that burns lots of calories. These classes will show
you that you can go outside your comfort zone and push your body further than you ever
thought you could. Our expert trainers scale the HIIT exercise reps, so all ages and fitness
levels are welcome!

With teamwork and community running
through its veins, GRID’s programming
principles are based around the body’s
primal movement patterns: pushing, pulling,
squatting, lunging, bending, twisting and
locomotion.
Alternate between GRID Power and GRID
Athletic classes to get the most bang for
your buck.
GRID Athletic classes are HIIT workouts
that focus on a sustainable pace and heart
rate. It helps increase endurance and
cardiac health.
GRID Power’s HIIT workouts are centred
on moving as fast as possible. Work on
anaerobic capacity while focusing on
technique. Great for burning fat and gaining
lean muscle mass.
p.6
get a taste of
what the Virgin Active Warrior Race
has in store for you
We’re hosting outdoor simulations at a few of our clubs to help you get race ready.

If you want to hone your OCR skills before the Warrior Race or just want to see what
this OCR thing is all about, these events are for you! Join Coach Thomas for an hour
long-workshop covering various OCR techniques that will include training and testing your
new-found skills on a short outdoor obstacle course.

The workshops are free, and everyone is welcome to attend. Booking is essential and
space is limited.
22 October - Virgin Active Eastgate
29 October - Virgin Active Kyalami & Virgin Active Waterfall
26 November - Virgin Active Point

BOOK FOR THESE EVENTS

p.7
Train like a
Warrior

Dominique DOliveira is a Virgin Active Personal Trainer and current reigning sprint
champion for the Virgin Active Warrior Race. Dominique has some great tips for all
those preparing to take on this exciting challenge including how to train, how to warm
up, how to prep the week before and day of the race and some great advice on the
obstacles you may face at the Virgin Active Warrior Race.

WE’VE CREATED A PLAYLIST OF ALL HER GREAT TIPS HERE.

Follow our Warrior champ on Insta: @dominique_doliveira

p.8
A word from your

Coach
Thomas van Tonder
AKA BEASTMODE
Red Bull OCR Athlete
19 times Warrior Black-Ops Elite WINNER
2019 – OCR World Champion (Sprint)
2014 to 2022 – 5 times Top 10 Finisher & Elite 15km OCR World Championships
Guinness World Record Holder
Recent international OCR Bootcamp.
Malta coaching.
WarriorFit Owner, head coach and all round lekka guy.

WarriorFit Programme
If you’re here, you’re likely thinking about racing The Virgin Active Warrior race.

You want to make sure you show up to the start line of Rookie, Commando or Black-Ops ready to
have as much fun as possible or give your absolute best effort?

Running as a lone soldier or with a group? Virgin Active Warrior is one of those events where you
can start as strangers and finish as friends. Either way, preparing to tackle a Virgin Active Warrior
Race requires the right combination of mental strength, physical fitness, and race-day preparation.
And a sense of adventure.

There are many ways you can prepare. The right preparation can mean the difference between ac-
complishing your goals, being able to enjoy it to the max and being fit, strong and ready. Or it could
mean looking back with regret, wishing you had followed the WarriorFit program.

Whether you’re a fist time “Soldier” or racing since 2013, the WarriorFit Programme will help and
guide you to make the most out of your Warrior experience.

1 - Set your Goal/Expectation 3 - Race Day Prep 5 - Training Aspects

2 - Physical and Mental Prep 4 - Nutrition 6 - Programme Structure & Workouts

p.9
1 - SET YOUR GOAL / EXPECTATION

This can be one of the most overlooked but most influential factors of taking on a mission.

Deciding what your goal is for Virgin Active Warrior will greatly influence how you will
approach your training and preparation. For example, is this an event you are doing for fun with
that fit friend from work, or is this something you are racing to win, or even turn into a career like Coach
Thomas? Having a clear vision or goal will set the bar/expectation for everything to come.

After deciding what your goal is, you can use the guidance from the WarriorFit Programme and set smaller
goals to work to first, and ultimately build up to your main goal.

2 - PHYSICAL AND MENTAL PREP

We become what we repeatedly do. Physically and mentally.

To take on Virgin Active Warrior can be tough.

Celebrate your small victories: the days you don’t feel like it but train anyway, the day you run
without walking for the whole session. Celebrate these victories to help build confidence and keep
reminding yourself that you are progressing towards your goal.

Keep focusing on the goal you set and trust the training and the time you are investing in
preparing for the race.

A good way to be mentally strong is to see yourself succeeding, visualising success.

3 - RACE DAY PREP

The golden rule: Nothing new on race day. From the night before to the pre-race breakfast to your
energy nutrition during the race. Stick to what you’ve been using in training, and what your body is used
to. No amount of training can fix an upset stomach on race day.

Try to get a good night’s sleep the evening before the race.

Check your gear and race kit the day/night before. This makes race morning much more relaxing if
you know all your kit and gear is ready to rock and roll.

Warm up well before the race to reduce your risk of injury. Warrior Ric will get you pumped up
and ready to race.

Enjoy the race!

p.10
4 - NUTRITION
Have a nutrition action plan. Just as you
plan and schedule your training sessions, it is
important to plan what you eat during the training
weeks before the race and what you will eat and
drink before, during and after training and races.
Being well prepared for any race means you’ve
tried out your unique nutrition strategy during
training sessions and know what works best for
you personally.
Make sure you eat enough. Training time is
an important time to ensure that enough energy
is consumed. Athletes who do not take in enough
energy can suffer from impaired performance
and poor adaptation to training and take longer
to recover. This can lead to illness and injury.
Carbohydrates are a good and easily accessible
form of energy for the body. The best diet is
therefore one that is high in carbohydrates,
moderate in protein and low in fat.
Timing is important. Whatever your nutrition
goals may be leading up to your big race (such as
shedding those last few kilo’s), never compromise
on optimal nutrition before, during and after hard
training bouts or races.
Carbo-loading is very effective for good
energy during the race, especially if you’ve
been restricting your carb intake during your
training time. For carbo-loading, increase
your carbohydrate intake approximately
3 days before the event while decreasing
your training. Eat slightly bigger servings
of carbohydrate-rich foods or more
concentrated carbohydrates. It is also a good
idea in the 24 hours before the race to decrease
high fibre and high fat foods and to eat small
portions of protein to make space for some extra
carbs.
Having a meal an hour or longer before the
race will provide fuel and give your gut time to
digest and process the meal to prevent stomach
upsets during hard physical activity. It is important
to leave the gut feeling comfortable – it should
not be too empty or too full. Low or high GI
carbohydrates can be used. Choose foods you are
comfortable and happy with.
Fuel and fluid stores are depleted after 60 -
90 minutes of strenuous activity. Ideally, start
eating and drinking 30-45 minutes into the race/
activity) and every hour thereafter. Sports drinks
are very convenient, but solid foods like energy
bars should also be used.
After long bouts of exercise, it is essential to
replace depleted energy and fluid levels as
soon as possible. The sooner you eat and drink
after training or a race, the better you will recover.
Eat a high carb meal/snack within 30 minutes, as
this is the window period for optimal recovery. If
you do not feel like eating straight after a strenu-
ous activity, at least start drinking a carbohydrate
energy drink to replace depleted energy stores.
Continue eating high carb snacks every 2 hours for
about 24 hours. Remember to include fluids and
start incorporating protein into the meals/snacks
for muscle repair.
Be practical. Ensure that the foods and fluids you
choose during your race are easy to eat, easy to
carry with you (portable) and easy to digest. This
might mean carrying a hydration pack to ensure
you get sufficient fluids in, or unwrapping bars or
date balls before the start of the race to ensure
easy access.
p.11
Kauai
to the rescue
Speaking of excellent nutrition, Kauai is making it even easier for you.

Meal prep doesn’t get any easier than this:

Kauai is also offering a 25% discount on Smart Meals to all Warrior participants.
Kauai Smart Meals are customised, macro nutrient, weekly meal plans containing the
finest locally sourced ingredients, tailored to unique nutrition goals, and conveniently
delivered to your door. Find out more about the meal plans available and how to
maximise your nutrition leading up to and following race day.

Spot prizes on race day:

We’ll be rewarding lucky Warriors on race day with R250 Kauai App wallet balances, so
make sure you’ve downloaded the Kauai app before race day.

Race day smoothies:

Racers will also get a 20% discount on a small Kauai smoothie that can be redeemed
on race day or from your nearest Kauai up to 4 days after the race.

p.12
p.13
5 - TRAINING ASPECTS

Obstacle Course Racing is a very versatile sport that requires a wide range of skills to be a good
OCR athlete.

The sport consists of four main training aspects:

1 - Cardio/Running
2 - Strength
3 - Agility
4 - Grip/Pull Strength

Each of those can be broken down into their own subcategories, but for the purpose of this pro-
gramme the above will be the different segments of focus.

1 - Cardio/Running
Cardio is one of the main aspects of OCR. It is still very much a running race. Having a good
running/cardio fitness level will help to reach your race goal or to enjoy the event more.

2 - Strength
There are various obstacles where you will need to use strength to complete the obstacle, like a
bucket carry or log carry. Building some strength before the event will help you beat your bud-
dies but, more importantly, help prevent injuries.

3 - Agility
Agility means being able to handle your own body weight in movement like climbing over, under
or through any kind of obstacle.

Functional fitness training (like push ups or pull ups etc) is a great way of training for OCR.

Being agile could very well mean the difference between a good and a great OCR athlete!

4 - Grip/Pull Strength
Virgin Active Warrior is known for having some serious grip obstacles! It is a factor that has
grown weak in everyday modern life. As kids we were able to hang from jungle gyms for ages. As
adults we must now relearn to use those muscles to grip a monkey bar rather than a pen.

Start slowly, to gradually re-develop the use of these muscles.

p.14
6 - Programme Structure & Workouts

RUNNING ACTIVATION RUN

Warm up 5 min easy walk or run + light stretching This is your last session before race day.
10 min very easy running
The idea is to keep the legs recovered but active and
5 min @ Zone 2 - 3 ( 60-80% effort ) ready to race.
2 min easy walk/run
In the segments where you are running “Race
3 min @ Zone 4 ( 80-90% effort ) Pace”.
2 min easy walk/run
Imagine yourself running on race day and what pace
3 x 1 min @ Zone 5 + you might run at. Use that to decide your pace but
1 min rest between reps also to mentally prepare yourself for race day.

6 x 10 sec sprints Preferably do this run early in the morning so you

30 sec rest between reps can recover for race day coming up.

Cool Down OCR SIMULATION RUN

5 min easy walk or run + stretching
Duration of exercise between running:
LSD - LONG SLOW DISTANCE RUNNING Commando: 1 min
Black-Ops: 2 min
These running sessions is aimed at building a (Keep effort consistent throughout the session)
running/fitness “BASE”. Very easy and slow running,
keeping your heart rate as low as possible. Don’t feel Warm Up 5 min easy run
the need to run fast or hard on these sessions. Burpees 1/2 min

If you have to break up the run with walking Main Set

segments, that’s also okay if you try to keep the 1 km run
effort level as consistent as possible for the duration Jump squats 1/2 min
of this run. 1 km run
Push ups 1/2 min
Strides - A stride is a 30 sec or 100 to 200 m 1 km run
segment of picking up your running pace to zone 4 Burpees 1/2 min
and 5 (80-90% effort). These short fast runs as part 1 km run
of a slow running session will help your legs to speed Lunges 1/2 min
up. 1 km run
Frog jumps 1/2 min
Easy Run - Keep you HR low. Focus on good form
and relaxed breathing. This is not supposed to be a Cool Down
hard wokout, but rather active recovery. 5min very easy run + stretching

p.15
 STRENGTH AND GRIP
SESSION 1 SESSION 2 SESSION 3 SESSION 4

Complete as many Rookie: 6 x sets Keep the functional Core Session + Grip
rounds as possible in Commando: 8 x sets segments at consistent
for X amount of time. Black Ops: 10 x sets effort. On hang Rookie: 1 x main set
Commando and Black Commando: 2 x main
Rookie: main set Main Set: ops also do shoulder set
20 min taps. Black Ops: 3 x main
Commando: main set 10 x set = 1 hour set
30 min 1 min - push ups Rookie: Level 1-3
Black Ops: main set 1 min - air squats Commando: Level 1-4 Main Set:
40 min 1 min - crunches Black Ops: Level 1-5
1 min - pull ups Plank hold 1 min
Focus on not rushing 1 min - high plank Main Set: 30 Russian Twist
but keeping consistent 1 min - rest (90 sec rest after each (30 touches on each
effort and form. set) side)
After Main Set Plank hold 1 min
Warm up 5 min row. 1 - 15 sec hang. 10 x 30 Crunches
3 x Xmin hang and push-ups, 2 min row/ Plank hold 1 min
Main Set: release one hand to run 15 sec side plank
trap your shoulders. (15 sec on each side)
5 x box jumps 2 - 15 sec hang, 10 x
5 x walking lunges (on Rookie: 3 x 15 Sec push-ups, 5 x pull ups, (at own pace)
each leg) 1 min rest. 2 min row/run
5 x bodyweight squats Commando: 3 x 30 sec Afterwards:
5 x burpee pull up 1 min rest. 3 - 15 sec hang, 10 x
(ladies - jump up lower Black Ops: 3x 40 sec push-ups, 5 x pull ups, Hang
slowly down) 1 min rest. 30 x jump squats, 2 - Rookie: 2 min
5 x push ups min row/run - Commando: 4 min
(ladies - knees on the Focus on consistent - Black Ops: 6min
grown) effort throughout the 4 - 15 sec hang, 10 x
5 x dips session. push-ups, 5 x pull ups, When your feet are off
(ladies - can assist 30 x squat jumps, 15 x the ground time will run
slightly with your feet) (Ladies can jump on the lunges per leg and when you are off
30 sec plank pull ups up an controle the bar time needs to
or 20 sec hang lower down) 5 - 15 sec hang, 10 x stop. In total complete
push-ups, 5 x pull ups, your time.
Rest 1 min 30 x squat jumps, 15
x lunges per leg, 30 x
toes to bar

2 min row/run
p.16
Rookie Training Programme (November 2022)
NOTES: You can swop Tuesdays and Thursdays on your schedule.

M O N D AY T U E S D AY W E D N E S D AY T H U R S D AY F R I D AY S AT U R D AY S U N D AY

30 min run
Strength and
Stretching GRID 30 min run
Grip 1 OR REST REST
2 min run, 3 and Yoga Class long slow run
GRID Classes
min walk x 4
31 01 02 03 04 05 06

30 min run
Strength and
Stretching GRID 35 min run
Grip 2 OR REST REST
3 min run, 2 and Yoga Class long slow run
GRID Class
min walk x 4
07 08 09 10 11 12 13

Strength and
35 min run
Grip 3 OR
Stretching GRID 40 min run
GRID Classes REST REST
4 min run, 1 and Yoga Class long slow run
at
min walk x 4
Virgin Active
14 15 16 17 18 19 20

Strength and
RUN
Grip 4 OR
Stretching GRID 45 min run
GRID Classes REST REST
40 min and Yoga Class long slow run
at
Building Set
Virgin Active
21 22 23 24 25 26 27

ACTIVATION RUN

Stretching 10 min easy

and Yoga effort run; 3
GRID RACE
OR REST x 1 min race REST REST
Class DAY
30 min easy pace; 1 min
run easy; 3 min
easy cool
down
28 29 30 01 02 03 04

p.17
Commando Training Programme (November 2022) NOTES: You can swop Tuesdays and Thursdays on your schedule.

M O N D AY T U E S D AY W E D N E S D AY T H U R S D AY F R I D AY S AT U R D AY S U N D AY

30 MIN RUN
GRID OCR
15 min easy Class SIMULATION 40 min long
Stretching 5 min run
run; 2 x 30 OR REST RUN slow run
and Yoga (zone 3), 5 min
sec strides Strength
very easy run
and Grip 1 Main set x 1
31
x 3 01 02 03 04 05 06

35 MIN RUN
GRID OCR
20 min easy Class SIMULATION
Stretching 2 min run 45 min long
run; 3 x 30 OR REST RUN
and Yoga (zone 4), 3 min slow run
sec strides Strength
very easy run
and Grip 2 Main set x 1
x5
07 08 09 10 11 12 13

40 MIN RUN
GRID C OCR
2 min run 25 min easy
lass SIMULATION
Stretching (zone 4), 3 run; in the run 50 min long
OR REST RUN
and Yoga min very easy 4 x 30 sec slow run
Strength
run, 1 min rest strides
and Grip 3 Main set x 2
between sets,
14 x 5 15 16 17 18 19 20

GRID OCR
RUN
30 min easy Class SIMULATION
Stretching 60 min long
run; 4 x 30 OR REST RUN
and Yoga 40 min slow run
sec strides Strength
Building Set
and Grip 4 Main set x 1
21 22 23 24 25 26 27

ACTIVATION RUN

10 min easy
30 min easy effort run; 3 RACE
Stretching GRID
run; 4 x 30 REST x 1 min race DAY REST
and Yoga Class
sec strides pace; 1 min
easy; 3 min
easy cool
down
28 29 30 01 02 03 04

p.18
Black-ops Training Programme (November 2022)
NOTES: You can swop Tuesdays and Thursdays on your schedule.

M O N D AY T U E S D AY W E D N E S D AY T H U R S D AY F R I D AY S AT U R D AY S U N D AY

40 MIN RUN
OCR
GRID Class
20 min easy SIMULATION
Stretching 5 min run OR 60 min long
run; 2 x 30 REST DAY RUN
and Yoga (zone 3), 3 min Strength slow run
sec strides
very easy run, and Grip 1
Main set x 1
x3
31 01 02 03 04 05 06

40 MIN RUN
OCR
GRID Class
25 min easy SIMULATION
Stretching 2 min run OR 70 min long
run; 3 x 30 REST DAY RUN
and Yoga (zone 4), 3 min Strength slow run
sec strides
very easy run, and Grip 2
Main set x 2
x6
07 08 09 10 11 12 13

50 MIN RUN

2 min run OCR

GRID Class
(zone 4) x 6, 5 30 min easy SIMULATION
Stretching OR 80 min long
min run (zone run; 4 x 30 REST DAY RUN
and Yoga Strength slow run
3) x 2; 2 min sec strides
and Grip 3
very easy run Main set x 3
between sets,
14 x 6 15 16 17 18 19 20

OCR
GRID Class
30 min easy SIMULATION
Stretching 40 min OR Stretching 90 min long
run; 4 x 30 RUN
and Yoga Building Set Strength and Yoga slow run
sec strides
and Grip 4
Main set x 2
21 22 23 24 25 26 27

ACTIVATION RUN

10 min run,
easy effort; 3
30 min easy RACE
Stretching GRID x 2 min race
run; 4 x 30 REST DAY DAY REST DAY
and Yoga Class pace; 1 min
sec strides
easy; 4 x 20
sec strides; 3
min easy cool
down
28 29 30 01 02 03 04

p.19
Take the
GRID FIT TEST
There are 8 exercises in the test. You need to do as many reps as possible in 20 seconds
and you get 10 seconds in between to catch your breath and jot down your score. Repeat
the test weekly to gauge how your fitness is improving in the lead up to the next Virgin
Active Warrior Race.
WEEK 1 WEEK 2 WEEK 3 WEEK 4

Push Ups
Kneel to Stands
1,2,3s
Renegade Rows
Prisoner Squats
Reverse Burpees
Tripods
Sit Thru Knees

p.20
 Come & train with us...
Click the button below to get a free guest pass to come in
and train at Virgin Active.

GET YOUR FREE GUEST PASS

www.virginactive.co.za

@VirginActiveSA
@VirginActiveSouthAfrica
@VirginActiveSA

ContributorS

THOMAS CERI KIM

VAN TONDER HANNAN HOFMANN
Red Bull OCR Athlete GRID creator & Virgin Active Registered Dietician
19 times Warrior Black-Ops National Product Development
Elite WINNER Manager

p.21
@thewarriorrace @warriorracesa

www.warrior.co.za