OCRWC - Obstacle Guide

A guide to some of the major obstacles that could feature in the Obstacle Course Racing World Championships (OCRWC).  For each obstacle there are some tips and techniques on how to conquer it.

Obstacles are organised alphabetically, or alternatively use the dropdown menu to jump to a specific one.

A-Frame

The Obstacle

• A cargo net over a large metal or wooden structure that resembles a giant "A".
• You must climb up and over and the net.

Tips and Technique

• Somersault over if safe to do so - The biggest time saver on this obstacle is to do a somersault over the top, instead of slowly climbing over one leg at a time.  When you get to the top, grab two of the horizontal rungs on the other side with your hands in a reverse grip.  Then simply perform a forward somersault, while tucking your chin down into your chest.  You'll now be most of the way down the other side.  Only do this if you have the space (and confidence) to do so.  Also, be wary of any potential support beam that you could bang your back or legs into on the other side.
• Flip over - If you're not confident enough to do a complete forward somersault, an alternative is to do a similar technique to the vault/flip you would use to get over a wall.  Lean over the top, put one hand down on a rung in line with your head, other hand holding the top.  Then flip your legs over, and you'll end up in a similar position as the somersault technique.

Training

• There's not any great substitute for practicing the somersault or flip technique on a actual A-frame.   You can practice your flip technique on walls or fences if you access to any suitable and safe to do this on.
• Even simply practicing doing front somersaults will get you used to the feeling.

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Atlas Stone

The Obstacle

• A spherical concrete stone called an Atlas stone.  Can likely weigh anything between 15-40kg
• You may have to lift and carry the stone a set distance (similar idea to in a Spartan race)
• Or you may have to roll the stone along the ground.  (This was the case in the 2018 OCRWC)
• Reasonably likely to feature in OCRWC in some format.

Tips and Technique

• Romanian Deadlift - If you need to lift and carry the stone, correct technique is similar to a Romanian deadlift.  Only slightly bent knees and straight arms, instead of squatting down as low as possible with bent arms.
• Alternative lift - Since the Atlas stones are normally fairly light in OCRs (compared to strongman or crossfit), an alternative technique is to kneel down on one knee in front of it, and roll the stone up your bent leg.
• Refer to Atlas Carry Tips for a full guide. 

Training

• In the gym, working on your Romanian deadlifts is a good way to get better at this.
• Practice your technique using similar sized spherical objects
• Refer to Atlas Carry Tips for a full guide.

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Cargo Net Crawl

The Obstacle

• A cargo net tight to the ground that you must navigate under until you come out the other side.
• Usually in a muddy area, and is an OCR staple.

Tips and Technique

• Use the person in front - Basically draft the person in front of you, letting them do the hard work of lifting and moving the net.  Don't feel bad about it, there will probably be someone behind you doing the same!
• Loose net - How tight the net is to the ground will dictate what techniques are possible.  If the net is very loose, then you might be able to stand up, hunched over keeping your head down, and move through pretty quickly
• Medium tight net - Usually you'll not be able to quite stand up, and a bear crawl (low crawl but still on hands and feet) will be the fastest method.  Alternatively, crawl on your hands and knees, though watch out for random stones and branches that could cut up your knees.
• Very tight net - If a very tight net, you might have no other option than actual commando style crawling.  Keep your head down, use one hand to move the net up, and/or get behind the person in front.

Training

• Practice those low bear crawls.  Try to keep as low as possible, and move as quickly as you can.  Wearing something like a weight vest while doing this can simulate the resistance of the net, as well as being a good core strength exercise in it's own right.

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Chain Drag

The Obstacle

• A heavy chain attached to a long thin rope.
• You must drag the chain along the ground using the attached rope, until you've completed the prescribed course.

Tips and Technique

• Lower the chain into any trench - Last year you were allowed to lower the chain first into the trench.  If same again, then take advantage of this.  Otherwise, be careful you don't drop the chain on to your foot or leg.
• Climb out trench first, then pull up chain - Can be awkward getting out of the trench with the chain.  Best bet is to focus on getting out, and then pull up the chain, instead of trying to do both at once.
• Gather the slack - The rope attached to the chain can be pretty long.  Gather up the slack, so the chain is only just on the ground.  This will give you more control and make dragging the chain easier.
• Preserve grip - Try your best to not use up much of your grip strength here, e.g. wrap the rope round your hand instead of gripping it.

Training

• Not many people are going to have heavy chains to drag about, but fairly easy to replicate something similar if you are imaginative.  For example, tie a kettebell or old tire to the end of a skipping rope.
• Having a strong core will help with moving fast while dragging something, so any gym work to target your core will help here.

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Death Slide

The Obstacle

• A giant slide with a small kicker at the bottom, propelling you in to the water below.
• Obstacle specific to Nuclear Races - the venue of the 2018 and 2019 OCRWC

Tips and Technique

• Strategically pick your lane - If possible go to the lane where you will land closest to the exit of the water.  This is to minimise the distance and time you'll need to spend swimming.
• Have fun and pose for the camera - This is a nice fun respite from the technical obstacles during the race, so just have fun and enjoy it.

Training

• Emmm, practice swimming?  Or maybe your in-air camera pose.

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Dragon's Back

The Obstacle

• A series of raised sloped platforms separated by 2-3 metres.
• You must climb up to the top of the first platform, and then jump across the gap to each subsequent one, using the horizontal bar to grab on to.
• Very likely to feature in OCRWC

Tips and Technique

• Don't over think it - This obstacle is mostly mental, and doesn't require much strength or athleticism.  Just focus purely on the next horizontal bar, jump and grab it.  Don't worry about what might happen if you fall, or what anyone else is doing.
• Cat leap - A nice and easy two footed jump, where you bring your knees up and your feet make contact with the wall at roughly the same time as your hands grab the bar.  The force of the jump is then absorbed by your lower body, and you'll finish in a secure position unlikely to slip.
• Check out The Dragon's Back for a complete guide.

Training

• If you can practice cat leaps somewhere, then great.  However, ultimately there are no specific training exercises I would say are necessary for this obstacle.  Just visualise standing on top of the platform, focusing on the next bar, and jumping across to it.

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Ebenezer

The Obstacle

• A very sticky, deep, mud pit...

Tips and Technique

• Don't jump in - If you jump or rush in, then you'll just go deeper into the mud to start off, then waste more energy trying to get moving again.
• Power wade - If you've got strong legs and core, then a powerful wade is certainly possible and one of the faster approaches, albeit very energy zapping.
• Treat it like quicksand - If you're having real difficulties, then treat it like quicksand.  Try to maximise your surface area on top of the mud, and move slowly not erratically.  There should be a water slide shortly after, so don't worry about getting too muddy.
• A short clip of the Nuclear Races Ebenezer mud pit from a previous Nuclear event:

Training

• Having strong legs will help power yourself out of the mud.  So any weights or exercises you can do to do help strengthen your lower body, e.g. squats, deadlifts, etc.

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Equilibrium

The Obstacle

• A series of undulating balance beams.
• You must reach the other side without touching the ground.

Tips and Technique

• Take your time and concentrate - Mid-race it's easy to lose concentration and try to rush.  Instead take your time, concentrate on foot placement, use your arms for balance, and be wary that the wood might be slippy.
• Hanging section - There is a small hanging section at the end of the obstacle.  Try to remain facing forward during this, because if you turn around to go along backwards, then will be more difficult to step on to the final balance beam.
• Instagram video showing the 2019 Equilibrium obstacle: 2019 Equilibrium demo

Training

• Work your balance and proprioception.
• Check if your local playpark has any balance beams or balance obstacles.

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Farmers Carry

The Obstacle

• Carrying two of a heavy item (one in each hand) a certain distance.
• Could be weighted bags, jerry cans, water containers, sand bags, dumbbells

Tips and Technique

• Secure grip - Easier said than done but the goal is to preserve your grip strength as much as possible. Making sure you have a secure grip (not just by your fingers), and not having some strange awkward bent arms or wrists, will help a little.
• Stay level - Try to stay on a level plane and not bounce up and down too much while walking/running.  Erratic up and down movement will cause the force of the weights through your hands to be greater.

Training

• Best training for farmers carries is by doing farmers carries.  It's also a good exercise to improve grip strength in general.
• Just find anything that you can progressively increase in weight (starting off light), e.g. dumbbells, weighted bags, weight plates, etc.

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Force5 Rig

The Obstacle

• A rig made up a series of Force5 holds.  (Force5 are a company specialising in OCR equipment and obstacles)
• Rig configuration is always subject to change, but typically will always involve a combination of things like the wheel and T-bar hold.
• You must navigate to the other side without the touching the ground, and hit the bell at the end.

Tips and Technique

• Hang and relax - Try to stay calm and relaxed.  Hanging from each obstacle (instead of being tense with arms at 90 degrees) is a good way to save energy and strength.  Let the momentum of things like the wheel propel you on to the next hold, instead of brute forcing it.
• Skip holds - You don't need to use every rig attachment/hold.  So if it's easier/quicker to miss one or two out, then feel free.  Last year there was a video of one competitor only using the wheel, and nothing else! 

Training

• Grip strength - As with all rig-type obstacles, get working on that grip strength!
• Single arm hangs - On a pull-up bar, practice your one hand switch hangs.  Start with two hands, then let go of one and touch your leg, then do the same with the other hand.  Repeat for sets of 10 (5 each hand).  Is a great exercise for simulating the hanging type movement in obstacles like this.

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Full Monty

The Obstacle

• A series of waist/chest high wooden beam hurdles.
• You must climb over each one, and touch the ground before climbing over the next one.

Tips and Technique

• Use the corners - You can waste a lot of energy on this obstacle.  One good approach is to use the corners (where the beam and side support meet).  One hand (or forearms if you are small) on each side of the corner, then swing your legs up and over.

Training

• Hanging leg raises - Hang from a pull-up bar, then use your core to lift your legs up straight in front of you.

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Gibbons

The Obstacle

• A series of hanging trough-shaped metal holds with a gap in the middle of each one.
• You are given a pair of wooden pegs/dowels, and must use these to traverse to the other side by slotting them into each of the hanging holds.
• Debut at the 2019 NorAm Championships

Tips and Technique

• Slow is smooth, smooth is fast - This now almost cliched phrase definitely applies for this obstacle.  Stay calm, don't make erratic movements, and really concentrate on placing the dowel/peg into the hold.
• Don't need to use every Gibbon hold - Has now been confirmed that you do not need to slot the peg into every hold.  So is entirely possible to swing from the middle hold straight to hitting the bell.  Higher risk, but if successful then will be a lot quicker, and less time spent hanging trying to slot the peg into the holds.
• Chicken wing - I'm not really condoning this approach, but if allowed then it's still an option if you're stuck and your grip is destroyed.  Basically, you place one of the pegs, then hook your elbow over it ("chicken wing") instead of hanging from your hand.  (There is a greater chance of injury with this approach, so use at your own risk)
• A video of some of the pro men taking on Gibbons during the 2019 NorAm Championships:

Training

• Grip strength exercises involving hanging from one hand
• I've been trying to replicate this by traversing sideways along a horizontal peg board, taking the pegs with me and slotting them side on into the holes.

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Hang Tough Rings

The Obstacle

• A series of hanging rings.
• You must traverse to the other side without touching the ground, and hit a bell at the end.

Tips and Technique

• Use your hips - Use your lower body (hips and knee drive) to generate momentum and swing effortlessly to the next ring.
• Two hands for safety - If you want to preserve grip (or are worried about slipping), using two hands is a perfectly viable strategy.  Reach the next ring with one hand, then match it with your other hand.  Your momentum should see you swing far enough to then reach the next ring, where your would then repeat the reach with one hand, match with the other.  Just be careful not to overlap and tangle your hands when on the same ring.
• Here's a good video from Mudstacle and Doug the Beard on using your hips and momentum:

Training

• Single arm hangs - On a pull-up bar, practice your one hand switch hangs.  Start with two hands, then let go of one and touch your leg, then do the same with the other hand.  Repeat for sets of 10 (5 each hand).  Is a great exercise for simulating the hanging type movement in obstacles like this.
• Hip Swing - Practice creating momentum using the knee drive and hip swing.  You can do this while hanging from anything, doesn't have to be actual rings.

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Isotope

The Obstacle

• A Nuclear Races specific obstacle.  Very similar to the Dragon's Back.

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King Fisher

The Obstacle

• Curved monkey bars that extend out over water.
• You must traverse along the bars and hit the bell at the end, before dropping down to the platform underneath.
• Specific to Nuclear Races, the venue for the 2018 and 2019 OCRWC.

Tips and Technique

• Side on - Traversing the monkey bars side on is a good approach to this obstacle.  Use your hips and knee drive to create momentum and make the reach for the next bar much easier.  Reach with your outer hand (the one closest to the bell) skipping a bar, then move the other hand to the bar you just skipped over.  All in time with the momentum you're creating from your hips/knee drive.
• Backwards - Going backwards along the monkey bars is a feasible approach for this, since it's slightly easier to climb up the rungs in this position.  However, the disadvantage is that you can't easily see how far you have left or where the bell is.
• Front on - If you choose to go front on with this, be sure to use your knee drive (in a cycling like motion) to create the momentum to reach up to the next bar.

Training

• Get working on those monkey bars and improving your grip strength.
• Pulls ups will help train for this obstacle, though also practicing the knee drive and hip swing to create momentum will help with moving up to the next bar.

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La Gaffe

The Obstacle

• A combination of poles and wooden beams that tilt back and forth.
• You must traverse to the other side and hit the bell without touching the ground, using your body weight to tilt each of the poles.
• The Nuclear Races version is slightly different, and includes ladder type holds instead of slick poles.

Tips and Technique

• Get your body on the side you want to tilt the pole - First goal of each pole is to get your body round the other side of it.  This will make it significantly easier to move.
• Stay low to move the pole - Being lower down the pole makes it easier to move your body round, and start it tilting to the other side.
• Get high to reach the next one - Once the pole is tilted to the other side, or as it's moving, climbing up the pole will close the gap to the next one and make it easier to reach.
• Use the holds if need to - The poles and wood have small foot and hand holds.  If you find yourself constantly slipping, try to utilise these.  The Nuclear Races version of La Gaffe in the 2018 OCRWC almost had ladders instead of poles, making grip much less of an issue.

Training

• Check out the official OCRWC training tips for La Gaffe: OCR Obstacle Training - La Gaffe

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Low Rig

The Obstacle

• A series of holds and objects hanging low to the ground.
• You must traverse to the other side without touching the ground, and hit a bell at the end.
• Similar to a regular rig obstacle, except much lower to the ground and usually a greater emphasis on holds that you can use your feet on.

Tips and Technique

• Use your feet - Try to use your feet and legs at all times.  Stick your feet in rings, hook your legs round bars, wrap them round ropes, whatever you can do.  It will make the traverse a lot easier, and a lot less draining on your grip and core.
• Plan your route - If you fail first time, then take a minute to see what everyone is doing, and then use this as inspiration to plot the easiest way to get across to the other side.
• Feel free to skip holds - As with most rigs, you don't need to use all the holds.  If there is a difficult nunchuk or bomb hold that you can skip past, then skip past it.
• Instagram video of this year's low rig: 2019 Low Rig Demo
• The low rig from the 2019 NorAm Championships:

Training

• Toes to bar exercise - Hang from a pull-up bar, and then bring your feet up to touch the bar.
• General grip strength training
• Core strength exercises

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Minions

The Obstacle

• A series of hanging short ropes, with yellow balls floating in the water underneath.
• You must traverse to the other side without touching the water, by using the ropes and yellow balls.
• Specific to Nuclear Races, the venue for the 2018 and 2019 OCRWC.

Tips and Technique

• Don't take for granted - This inconspicuous obstacle surprisingly took quite a few bands last year, so don't take it for granted.
• Don't focus on the balls - The yellow balls are close to useless, as they move and slide about way too much when you put your weight on them.  They are more of a slight aid, than significant part of the obstacle.
• Grip the ropes - It's only a short obstacle, so try to support most of your weight using just the ropes.  If you don't, then good chance you'll fall in by slipping off one of the balls.

Training

• Hanging from and/or doing pull-ups with short rope holds.
• Hanging holding yourself in the lock off (arms 90 degrees) position.

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Monkey Bars

The Obstacle

• Monkey bars - enough said
• You will have to either touch the final bar or hit a bell at the end.

Tips and Technique

• Be armed with different techniques - Monkey bars are such a fundamental and common obstacle to OCR, but that's no reason to take them for granted or be flippant about training for them.  Come ready with multiple techniques in your bag so doesn't matter what the weather and conditions are like.
• Bent arms lock off - For when it's raining or the bars are slippy, a good technique is the bent arms (90 degrees), cycle with your legs approach.  The bent arms burns out your forearms more, but your hands are static on the bar meaning far less likely to slip.  Be sure to cycle your legs to aid momentum.
• Straight arms swing - When there is good grip on the bars, and you're feeling confident, the straight arms swinging like a monkey approach is a good technique to go with.  It's doesn't rely on as much upper body strength and will save your forearms a bit.  However, there is more rotational force through your hands so be wary of tearing them up.
• Side on crab - Hanging with straight arms, side on from two of the bars, use your hips to create momentum.  In time with your hip swing, reach with one hand to the next bar, then move your hand to the bar you were just on.  Don't need much upper body strength for this, though it's pretty slow.  So could end up with sore hands and your grip strength suffering purely just from the amount of time you'll spend hanging.

Training

• Practice on actual monkey bars if you can (at a play park, obstacle gym, etc)
• You can still replicate the different techniques statically on a pull-up bar if you can't find any monkey bars anywhere
• Work on that grip strength!

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Mud Queen Rings

The Obstacle

• A series of swinging metal hoops suspended above water.
• You must get to the other side without touching the water.
• A quirky obstacle specific to Nuclear Races, the venue for the 2018 and 2019 OCRWC

Tips and Technique

• Use your feet - Go feet first.  Reach your feet out and hook as many rings as you can.  Pull them in close to you with your feet, move your hands forward a couple rings, and then shuffle forwards.
• Don't worry about the water - As long as you don't do anything daft, there is very little chance of falling in the water.  Only take your hands off a ring when you have plenty support underneath your legs and bum.

Training

• A pretty unique and quirky obstacle.  Not really any specific training I can think of.

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Ninja Rings

The Obstacle

• You are given two rings and must use them to traverse a series of small horizontal poles or pegs.
• You must get to the other side without touching the ground.

Tips and Technique

• Front on if possible - Last year (see photo above) you were allowed to use both sides of the structure.  This meant that you could go front on, and use a swinging technique similar to normal hang tough rings (just you take the rings with you obviously).  Using this technique, you could get to the hay bale on the other side in only 2 or 3 swings.
• Side on technique - If you can't go front on, or are not allowed to, then the traditional approach to ninja rings is side on.  The focus here is to use your hips and lower body to create momentum, timing the swing with lifting and moving one of the rings on to the next pole.  Do this correctly, and you don't really need to use much upper body strength at all.

Training

• For front on technique, similar idea to hang tough rings.
• For side on, try to practice creating momentum using your lower body and hips.  Even just on a static pull-up bar, get used to the feeling of swinging side to side, and get a feel for the point at which it is easiest to lift either hand.

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Over Under

The Obstacle

• Official Description: "The Force5 Over Under is a metal obstacle featuring slightly inclined poles attached to a pegged A-frame in the center and finishing with declining metal poles.  For successful completion, athletes will step up to the line and place their hands and torso on the top of the inclined poles, using their hands to slide forward and then swing their body under the poles, supported by hands and feet.  They will then shimmy to the pegged A-frame section of the obstacle and continue progressing forward using hands and feet, and advancing to the declining metal poles, shimmying down and completing the obstacle by advancing beyond the white line."
• Debut at the 2019 NorAm Championships
• You are allowed to use the black frame to help rotate yourself under and back over.

Tips and Technique

• Over Under Over - Pretty much as the obstacle name suggests.  (1. Over) - Straddle the first section and slide forward.  (2. Under) - Rotate underneath for the traverse section.  You can reach across to the other side, and swing your legs round (so now facing the other direction), instead of using every single hold.  (3. Over) - When it flattens out again, rotate back round to be on top, again straddling the bars.  Slide forward to complete.
• Family Jewels - When straddling the bars, especially for men, careful not to squash any vital parts...  You can shift to the side slightly so your weight is over the top of your thigh if have any discomfort.
• A demo video from the 2019 NorAm Championships:

Training

• Grip strength not as important here, as long as you use your feet and keep your core strong.  So any core strength exercises would be good.  Something like toes to bar exercise (hang from bar, bring toes up to touch bar) would be ideal since combines core strength with grip strength.

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Platinum Rig

The Obstacle

• A rig made up of various hand holds (ropes, t-bars, monkey bars, bomb grips, nunchuk grips, rings, etc).
• The configuration of the holds is different every time, and will likely change each day of the OCRWC weekend.
• You must navigate to the other side without touching the ground, and hit a bell at the end.

Tips and Technique

• Skip the hard holds - You don't need to use every hold, and a lot of the time you can just swing or reach past the difficult grips like bombs or nunchuks.
• Minimise time hanging from one hand - As you navigate to the other side, try to use two hands as much as possible.  If you hanging or swinging from only one hand a lot, then you'll be using up more of your grip strength as well increasing the chance that you'll slip off.
• Shake it off if you fail - If you fail first time, take a wee breather, and shake out the lactic build up in your hands and forearms.  Don't feel rushed to attempt it again immediately, as you can easily compound the issue and make it more difficult.

Training

• Grip strength!
• Practice hanging, swinging, doing pull-ups on various different types of hold.

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Pyramid

The Obstacle

• See A-Frame

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Quarter Pipe

The Obstacle

• A curved ramp (quarter pipe) that you must run and climb up.
• May or may not have a small rope hanging from the top.

Tips and Technique

• Run up further than you think - The biggest mistake people make is they don't run far enough up the ramp, and then they try to jump for the top.  Try to take at least 1 more step than you think you need to (or think you can).  This will naturally encourage you to maintain more speed, and you'll be a lot closer to the top.
• Lean back very slightly - Another mistake people make is that they run at the wall, and not up the wall.  Leaning back very slightly as you hit the wall will help you translate more of your speed to vertical movement up the wall.  It will also help with friction of your shoes on the ramp.
• Reach, don't jump - If you've followed the previous two tips, then you should be able to simply reach for the top (or the rope), instead of trying to jump.  If you tackle this obstacle with the mindset of jumping, then you are much more likely to make the mistake of not running far enough up the ramp.

Training

• This is an obstacle that becomes a lot easier with practice.  Try to find a local ninja or obstacle gym that has a curved wall for you to practice on.  If you can do a curved ninja wall, then you can do a quarter pipe no problem.

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Ramp Wall

The Obstacle

• See Slip Wall

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Rope Climb

The Obstacle

• A vertical rope anywhere between 15 and 30ft.  You must climb up it and hit a bell at the top (with your hand).
• Very likely to feature in OCRWC (and most OCRs for that matter)

Tips and Technique

• Don't brute force it - you're just wasting precious grip and upper body strength.
• Use your feet - the key to easily beating the rope climb is to use your feet and lower body.  Feet lock off the rope, and then drive up with your legs.
• Learn the "J Hook" or "S Hook" - Either technique make the rope climb significantly easier and save on your grip strength.  Check out How to Climb a Rope for a complete guide.

Training

• Not really any substitute for practicing with an actual rope unfortunately.  Try getting along to a local obstacle, crossfit, or functional fitness gym.
• Learn the "J Hook" or "S Hook".  You don't strictly need a rope to practice and learn this.  You can sit at the edge of a chair, hold out in front of you any kind of rope, lace, towel, etc and then practice locking your feet with it.

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Rope Traverse

The Obstacle

• See Tyrolean Traverse.

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Sabretooth

The Obstacle

• Essentially extended monkey bars that go up at an incline and then back down, two times.
• You must traverse to the other side without touching the ground, and hit a bell to complete.
• You are not allowed to use your feet.

Tips and Technique

• Risky approach - If brilliant conditions and you're sure of your grip, then straight arm swinging is definitely a feasible approach.  It would likely be the quickest and most efficient.  However, these bars will likely be wet, you'll be tired, and you need to generate even more of a swing than normal on the incline sections.  So overall, this would be a risky approach.
• Side-on during the inclines - A safer approach is to go side-on during the incline sections.  Use your knee drive and hips to generate the momentum to easily reach up to the next bar.  Reach with one hand, match with the other, in time with your knee/hip swing.
• Front-on during the declines - Then on the decline sections, switch back round to front on.  If the bars are slippy or wet, then arms at a lock-off position (90 degrees) will help secure your grip more.  Similar to the second incline-decline in the demo video below.
• Demo of the Sabretooth obstacle for the 2019 OCRWC:

Training

• Being familiar with (and practicing) various monkey bar techniques will help here.  Side-on and knee drive will help with the inclines, and straight on will help with the declines.
• Practice monkey bars in the rain or with wet hands.

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Skitch 2.0

The Obstacle

• You're given two hooks with nunchuk-like grips, and must use them to traverse along a suspended horizontal metal bar.
• There is a vertical chain to navigate around at the midpoint.
• You must hit a bell at the other side (with your hand) to complete the obstacle.
• 2019 UPDATE - Looks like Skitch will be extra long this year, with two vertical chains to navigate around!

Tips and Technique

• Get a good grip - Make sure you have a solid grip of the hooks before starting.  If your hands keep sliding, some people like to put their thumb or index finger slightly over the top lip of the handle (Rules and type of handle dependent)
• Lock off your arms - Locking off your arms at about 90 degrees will help maintain that grip (though does burn out your forearms after a prolonged time).
• Knee drive and slide hooks - Use your hips and knee drive to create some momentum in order to slide the hooks along the bar.
• Midpoint transition - Transitioning around the middle chain can be the difficult part for most people.  Don't bring the hooks too close together next to the chain, instead leave a small gap.  Using your hips to create some momentum (similar to what your would do on something like the ninja rings).  On the way up lift your left hand up and over on to the other side of chain.  Don't snatch at it, and really concentrate on getting that hook on to the bar.  Repeat for the other hand, again leaving some space so you don't get your hands tangled.

Training

• Practice locking off your arms at 90 degrees.  A good exercise for this are "Frenchies" - pull ups where you hold for 5-10s at various angles on the way up and down.
• Practice with nunchuk holds if you can.  If you can hold on to nunchuk holds for any length of time, then you'll be able to hold on to the Skitch hooks no problem at all.

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Skull Valley

The Obstacle

• Two sections of skull shaped climbing holds, broken up with something like monkey bars between them.
• The middle section between the skulls tends to change each time.
• You must traverse to the other side without touching the ground, and hit a bell at the end.
• 2019 UPDATE - Skull Valley has been mixed up quite a bit this year, and will now be only one undulating skull section in the middle, with a Force5 bar either side.  Demo video below.

Tips and Technique

• Use your hips to create momentum - Similar to ninja rings, use your hips and lower body to swing and create momentum.  Use this momentum to traverse along the skulls.  See the photo above, reach with one hand on the far away side of the next skull, then bring your other hand over to meet it.
• Trust the skulls - The skulls are actually fairly decent holds.  They have a small dip in the top of them, so you can a good grip with your hands.
• Transition between the sections - One of the difficulties last year was the transition from the monkey bars in the middle back to the second set of skulls.  You really had to exaggerate the hip swing in order to generate the momentum required to reach up to the first skull of the last section.
• Demo of Skull Valley for the 2019 OCRWC:

Training

• Bouldering will give you great confidence on the skull climbing holds (as well as being a fun way to work on your grip strength)
• Use a knee drive to help with the momentum to reach the higher skulls and with the transitions.

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Slip Wall

The Obstacle

• A very large (approx 15ft) slippy wall with a rope hanging hanging about 1/3 of the way down.
• Usually the very final obstacle before the finish line.

Tips and Technique

• Depends on the day and conditions - The difficulty of this wall varies dramatically depending on the conditions and what day of the event you're on.  At the start of the weekend, it won't be that muddy or slippy, and is generally pretty straight forward.  At the end of the weekend, or if it's raining, this can be a totally different beast.
• Reach that rope - First goal is to grab that rope.  If it's dry conditions, then you can get pretty far up the wall with just a little run up.
• Get your feet up and flat against the wall - Don't just hang from the rope with your legs dangling.  Try to run up the wall, grab the rope, and have your feet flat against the wall while leaning back slightly.  This should generate friction against the wall, and reduce the chance of you sliding.
• Walk your hands and feet up the wall - While leaning back slightly, walk your feet up the wall at the same time as walking your hands up the rope.  If your hands are slipping, then try wrapping your arm in the rope, walking a few steps, then wrap your arm further up the rope, and keep repeating.

Training

• Both grip strength and having a strong core will help with this obstacle.

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Snake Pit

The Obstacle

• Rope traverse obstacle with vertical and horizontal rope sections.
• You must traverse across to the other side without touching the ground, and then touch a bell with your hand to complete.

Tips and Technique

• Lock your feet - If you arms are tired, or the ropes are particularly slippy, then being able to quickly lock your feet on the ropes should help and give you a more secure position.  As shown in the demo video below.
• Skip ropes - You don't need to use every rope, and trying to lock your feet on every one wastes time and energy.  Looks like you could probably jump straight to the second rope, then use the momentum to go straight on to the 3rd or 4th.  Possibly only needing to lock your feet in once or twice before the middle section.
• Demo of the Snake Pit obstacle from Force5:

Training

• Being able to quickly lock your feet on the rope will help enormously if your arms are tired.  Get practicing that J Hook.
• Practice hanging from various ropes, towels, etc

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Spinning Monkey

The Obstacle

• A series of suspended hexagonal metal holds that spin round as you hang from them.
• You must get to the other side without falling in the water.
• Obstacle specific to Nuclear Races, the venue for the 2018 and 2019 OCRWC.

Tips and Technique

• Use momentum - If you use momentum correctly, then this is actually a fairly straight forward obstacle.  On the first hold, get it rotating slowly as you start hanging from it.  Just hang with straight arms, and let the rotation lead you naturally on to the next one.
• Alternate directions - If you follow the first tip, then this will probably naturally happen.  As the first hold rotates (e.g. clockwise), when you transfer to the next one it will naturally want to rotate round the opposite direction (anti-clockwise) based on the momentum you've created.  Just go with it, and move gracefully across them.

Training

• Basic straight arm monkey bar training will help here.

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Stairway to Heaven

The Obstacle

• A large "A" shaped structure with a series of horizontal wooden steps/planks going up one side, and then down the other.
• Using only your hands/arms you must climb up the under side of the steps, cross over, and then down the other side.
• Usually you must touch the first and last step on each side before your feet touch the ground again.
• 2019 UPDATE - There is now a horizontal bar at the top which you are allowed to use to help transition across to the other side.

Tips and Technique

• Knee drive - If you struggle to do pull-ups, then really try to use the knee drive to propel yourself upwards.  Basically as it sounds, drive your knee up hard and it will give you a quick boost of momentum to reach up to the next step.
• Don't hang around - Once you get to the top of one side, don't spend a while contemplating the transition.  You're just wasting grip strength and making it increasingly likely you'll slip off.
• Transition - For the actual transition to the other side, try to create a very subtle swing before reaching across.  It can be quite difficult if you try from a completely static dead hang.  A slight bend in the arms during the transition can also help secure your grip.
• Are allowed to chicken wing - Initially the rules said that prohibited actions include "Grabbing the outside edge of any stair".  This has now been reversed and clarified, meaning that using the chicken wing technique (wrapping your arm round the top step) is once again a feasible option if you are struggling with the transition.

Training

• Work on those pull-ups
• Navigating up and down campus boards (e.g. at a local bouldering or climbing gym) is great training for this.  Use the ones with fairly deep grips, no need to practice on fingertip ones and risk injury.

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Trapeze

The Obstacle

• A series of swinging metal trapeze holds combined with fixed monkey bars.
• You must traverse to the other side without touching the ground, and either hit a bell or touch the final rung.

Tips and Technique

• Use the momentum of the trapeze - Just straight arm hang from the trapeze holds, and let them do all the hard work.  The natural swing as you grab on should propel you to the next hold.
• Two hands for safety - Feel free to use two hands on each hold if your grip is burnt out by this point.  Just make sure you keep the momentum going, so you don't get stuck hanging from one and can't reach the next.

Training

• Similar idea to the spinning monkey obstacle.  It's a monkey bar variation, where good use of momentum makes it a lot easier.

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Trenches

The Obstacle

• A series of deep muddy trenches.
• Often near the start of the race to break up the field a bit.

Tips and Technique

• Jump over - If within the rules, and you feel confident and able to, then just jump over them.  This is significantly quicker than lowering yourself down into the trench and up the other side.
• Plot your route - If you have to go in the trench, then try to plot the path of least resistance through and up the other side.  Avoid the super muddy slow parts, use any already formed steps out, etc.

Training

• Gym work for leg strength

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Triumph

The Obstacle

• Official description: "Triumph is a 8 foot high obstacle featuring multiple angled flat and angled platforms, a swinging rope and a cargo net.  For successful completion, athletes climb up an angled wall using a rope to a flat platform and jump to an angled wall. Athletes use a horizontal pole to pull themselves up to another flat platform and repeat jump to next angled wall and climb up to a third flat platform. Using a rope, athletes swing into a cargo net that they will then climb over and return to the ground on the opposite side."
• This featured last year under a different name, though the rope swing and cargo net were removed late on resulting in basically a second Dragon's Back.

Tips and Technique

• Dragon's Back - This obstacle is essentially a Dragon's Back followed by a rope swing on to a cargo net.  So refer to the Dragon's Back obstacle for specific technique details.

Training

• Same as Dragon's Back

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Tyrolean Traverse

The Obstacle

• A long horizontal rope suspended in the air between two points.
• You must traverse to the other side without touching the water (or ground)

Tips and Technique

• On top of the rope - By far the most energy efficient technique is to be on top of the rope (see picture above).  Unlike the picture above, you want to have one leg hanging down acting as a counterbalance.  Your other leg and foot is then hooked over the top of the rope.  You lift and pull with your hands at the same time as pushing down with your foot on top of the rope.
• Sloth technique - An alternative approach is to hang underneath the rope like a sloth.  Use straight arms to minimise burning out your forearms, and don't cross over your feet on top of each other (as they then get tangled and stuck).  The rope traverse last year was quite long, so I wouldn't advise the sloth technique, as you'll just be draining your much needed grip strength.

Training

• Learn the on-top marine style technique.  Watch tutorial videos on it, and obviously practice on a rope if you can.

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Valkyrie

The Obstacle

• A large pyramid structure with rings going up one side and then down the other.
• You must navigate up one side and then down the other without touching the ground.
• Similar rules to Stairway to Heaven, you can only use your hands/arms and must touch the first and last rings.

Tips and Technique

• Hang tough + Stairway to Heaven - A sort of hybrid of hang tough rings and stairway to heaven.  This also means that the techniques for those obstacles will help with this.
• Knee drive - Use your knee drive to generate upward momentum to reach the next ring
• Control your descent - Descend the other side in a controlled manner.  Feel free to use two hands on the same hold, just be careful not to get your hands tangled.
• A demo video from the 2019 NorAm Championships:

Training

• Get working on those pull-ups.  Similar training to Stairway to Heaven will work well here.

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Varjagen Saga

The Obstacle

• 2019 UPDATE - Doesn't look like this obstacle will feature this year.
• A rig type obstacle, except it's broken up into 3 different sections.
• You must traverse each section without touching the ground, and hit a bell.
• Each section has it's own bell.
• If you fail any section, then you need to go right back to the start of the entire thing (not just that section).

Tips and Technique

• Feel free to rest between sections - After hitting the bell of one section, you are free to rest for as long as you want before attempting the next section.  Shake out your arms, and make sure you are ready to go.  There is nothing worse than getting to the very final section multiple times, failing, and then going right back to the start.

Training

• Grip strength!
• Practice grip strength exercises when you're forearms and hands are already fatigued.

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Weaver

The Obstacle

• A series of horizontal bars that are typically arranged in a pyramid type shape.
• You must traverse ("weave") across the bars to the other side, alternating between going over and under the bars. 

Tips and Technique

• Maintain contact with two bars - Try to maintain contact with at least two bars at all times.  Either a leg/foot on the previous bar, or a hand/arm on the next one.  You never want to find yourself hanging or swinging on just one bar, as this wastes a great deal of energy and dramatically increases the chance of falling off.
• Use momentum and gravity - Particularly on the way down the other side, use your momentum and gravity to swing your body on to the next "over" bar (while maintaining contact with two bars of course).  If you loose momentum, then you need to use more upper body strength to pull yourself up and on to the next bar.
• See the good video from Mudstacle above showing these principles in practice.

Training

• Another obstacle where it really helps to have some practice on the actual thing.  Other than that, watch some videos on the correct technique and try to visualise yourself doing it.
• Any exercises that improve your core strength will help with this obstacle, e.g. planks and sit up variations

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Wreck Bag Carry

The Obstacle

• A 50lb (22.6kg) giant weighted bag known as a Wreck Bag.  Is like a giant sand bag, but is actually made up of rubber, and has two convenient handles.
• You could have to do any or all of the following with it:  run with it, crawl under obstacles with it, climb over or duck under obstacles with it.  Good chance you'll have it for a decent stint in any case.
• Very likely to feature.

Tips and Technique

• Be careful lifting it - 50lbs is a decent enough weight that you don't want to flippantly hoist it up in a rush and potentially injure yourself.  One technique is to grab the handles, position yourself over it like you're doing a deadlift, use your legs to drive and hoist the bag up halfway into almost a bicep curl position.  Then again use your legs and momentum to then hoist it up on to your shoulders.
• Running with it - The bag is actually fairly comfy on your shoulders.  If you have any issues with it bouncing around at all, then (while holding both handles) try bringing your hands in like a boxer protecting himself from punches.  This should create extra tension and wrap the bag more round your shoulders and neck.

Training

• If you have a sandbag, Wreck Bag, or similar to practice with, then great.  However, don't over do it.  It's very easy to injure yourself by running/training too much while carrying this kind of weight.
• In the gym, compound lifts like deadlifts, squats, shoulder press will all help with this.

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Zipline

The Obstacle

• A zipline over and then into water.
• Specific to Nuclear Races, the venue for the 2018 and 2019 OCRWC.

Tips and Technique

• Keep your feet up as long as possible - The longer you can keep your feet up and stay out of the water, then the quicker you'll be.  Once you're in the water it's a very slow wade to get out.  (Obviously still put your feet down in plenty time before hitting the tires on the opposite bank!)

Training

• Work on that core strength so that you can keep your lower body up and out the water.  Exercises like hanging toes to bar, or hanging leg raises would be great.

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