SA OCR

05/10/2024

05/10/2024

SA on the World Stage. 🇿🇦💪. Thomas van Tonder OCR taking a 3rd place on the Pro Men 3km Race in USA.
🇿🇦🇿🇦🇿🇦🏆🏆🏆

23/07/2024

07/04/2024

06/07/2023

Are you looking to increase your strength to ensure a stronger performance in your next Virgin Active Warrior Race?

OCR specialist and seasoned Warrior Thomas van Tonder OCR will show you how. Include this simple routine in your daily workouts for faster and stronger performance:

Complete as many rounds as possible in X amount of time.

Rookie: 20 min
Commando: 30 min
Black Ops: 40 min

Warm up: 5 min row.

Main Set:
5 x box jumps
5 x walking lunges (each leg)
5 x squats
5 x burpee pull up (beginners - jump up lower slowly down)
5 x push-ups (beginners - knees on the ground)
5 x dips (beginners - can assist slightly with your feet)
30 sec plank or 20 sec hang

Rest 1 min

For more expert training advice and to download your comprehensive Virgin Active Warrior training programme visit ➡️ https://warrior.co.za/start-training/

26/06/2023

Fly through obstacles with less fatigue and more confidence!

To improve your all-around strength, endurance and speed as an aspiring OCR athlete, it is a good idea to incorporate OCR simulation runs into your routine.

OCR specialist, Thomas van Tonder OCR, has already done the legwork for you by putting together this simple exercise:

OCR SIMULATION RUN

Duration of exercise between running:
Rookie: 1/2 min
Commando: 1 min
Black-Ops: 2 min

Warm Up
5 min easy run
Burpees 1/2 min

Main Set
1 km run
Jump squats 1/2 min
1 km run
Push ups 1/2 min
1 km run
Burpees 1/2 min
1 km run
Lunges 1/2 min
1 km run
Frog jumps 1/2 min

Cool Down
5min very easy run + stretching

For expert training advice and to download your comprehensive Virgin Active Warrior training programme visit ➡️ https://warrior.co.za/start-training/

03/03/2022

If he can do it... ime sure you can 2.

The Warrior Race

11/11/2020

DO YOU HAVE WHAT IT TAKES TO SCROLL THE 90M CLIMB?

06/10/2020

Wow! Wow! Wow! 100x consecutive half marathon run's, what an achievement and inspiration 😱👏 and all for those who can't.

03/04/2020

What have you been doing to keep fit during lockdown?

We've heard of people running marathon distances in their back yards, now you can do a Spartan Race in yours 😜💪

Who are you challenging to join in on the Home edition Spartan Race South Africa Super? Tag your mates and let's all keep fit and healthy during this time!

14/03/2020

Well done to everyone that tackled the elite course at The Warrior Race today! Always it that much harder when you’re racing flat out 😜💪

Unfortunately we missed 1 or 2 photos but here out the podium spots for the day. Thanks Thomas van Tonder OCR for the pics!

14/03/2020

Cool new live results from The Warrior Race!

This is the current preliminary results for the Black Ops elite, head over to - http://warrior.co.za/results/ - to see the full set of results 💪

11/03/2020

What Impi are you? The Impi Challenge and Festival brings you three action-packed events for 2020 - entries are now OPEN! ✌️

It’s time to ‘bring the gees’ as entries are now open for the 2020
Heineken 0.0 IMPI Challenge 🤩

With three action-packed events to choose from, each venue features awesome trails and adrenaline-pumping obstacles that require crawling, swinging, climbing, jumping – just about everything fun:
📣 IMPI #1 Coetzenburg, Stellenbosch: Sat, 23 May
📣 IMPI #2 Van Gaalen Kaasmakerij, Gauteng: Sat, 31 Oct
📣 IMPI #3 The Purple Windmill, Stellenbosch: Sat, 28 Nov

ENTER NOW at 👉 http://bit.ly/39mDYjz

09/03/2020

The Warrior Race #2 is here ... just about 😉💪 get your excitement levels up and get those entries in!

06/03/2020

We're in the process of putting together travel packages for OCR World Championships in Stratton, USA.

These packages will include flights, 5 nights accommodation near the venue and possibly a hire car.

Who's all interested?
Contact us at [email protected] for more info.

03/03/2020

Our very own OCR athlete Trevor Lagerwey - Athlete/Ambassador is in the running to win 1 million Rand in prize money 😬 how awesome is that! 🙌

Tune in to watch Tropika Island of Treasure on SABC 3 to see who’s going to utter the words, “pack your bags and get off my island” first. Season 9 airs tonight! 👀🏝

Let’s back Trevor and show some support! 💪