Your Weekend Accelerator for Spartan & OCR Success

Why Weekend Intensives Work

Most athletes struggle not with effort, but with exposure—limited time on real terrain, awkward loads, wet grips, and fatigue stacking. ZOO 305 compresses that learning curve into one strategic weekend, so you practice the exact demands you’ll face on race day: carries, climbs, transitions, and heart-rate control between obstacles.

What You’ll Actually Train

  • Engine under pressure: Trail intervals, hill sprints, and mixed-modality EMOMs to teach pace discipline.

  • Strength for obstacles: Sandbag/log/bucket carries, deadlifts, shouldering, and posterior chain work for powerful, safe movement.

  • Grip & skill: Rope climbs (J-hook/S-hook), low walls/high steps, monkey protocols, wet-bar tactics, and footwork on uneven ground.

  • Race craft: Smart transitions, fueling, gear choices, and penalty planning (so a burpee set doesn’t end your day).

  • Mindset: Calm under fatigue, problem-solving when tired, and teamwork cues for when it matters.

Realistic Conditions—By Design

ZOO 305 puts you on natural trails, variable terrain, and real loads. We simulate rain-slick grips and muddy shoes, then coach your technique back to clean movement. You’ll learn exactly how hard to push without detonating—and how to surge after penalties or long carries.

What You’ll Leave With

  • A personal technique checklist for your next 4–6 weeks

  • A calibrated pace range for climbs, flats, and obstacle zones

  • Video form notes for rope, carries, and transitions

  • A race-day packing list and fueling plan you’ve already tested

Who It’s For

  • First-time Spartan/OCR athletes who want a confident start

  • Intermediate racers chasing a personal best or age-group podium

  • CrossFit/functional-fitness athletes translating gym strength to course speed

Logistics Snapshot

  • Location: Moslavina forest area (ZOO 305 base)

  • Format: Fri PM arrival → Sun late morning close

  • Included: All coached sessions + technique notes, campground access with tent provided (self-setup), hydration/electrolytes, basic first aid

  • Not included: Meals/travel/personal insurance (nearby options: restaurants & shops in Popovača and Kutina)

Results That Transfer

When you’ve rehearsed the exact sensations—heavy shoulders, wet palms, high heart-rate footwork—race day feels familiar. You won’t guess your pace; you’ll manage it. You won’t fear the rope; you’ll climb it.

Ready to convert effort into results?

Book your ZOO 305 Weekend Accelerator and get comfortable with awkward loads, slick grips, and smart pacing—before it counts.

Train Where Others Tap Out: The ZOO305 Weekend Session (Full Workout Inside)

Why this session

OCR rewards grit under fatigue. This session blends strength, carries, grip, and pacing so you can move fast after you’ve been slowed down.

The Session (90–110 min)

Warm-Up (12 min)

  • 3 rounds: 200 m easy jog → 10 air squats → 10 scap pull-ups or hangs → 10 slow lunges → 30” dead hang
    Coach notes: nasal breathing, tall posture, active shoulders.

Movement Prep (8 min)

  • 2 rounds: 10 hip hinges (PVC or light KB), 10 face pulls/band pull-aparts, 10 calf raises, 10 wrist rocks.
    Cue: “Stacked ribs, squeeze glutes.”

Skill Block (12–15 min): Rope Technique

  • Progression: foot lock practice → 2–3 pulls → full ascent (as able).

  • Alt. for no rope: towel hangs + knee-to-chest, 3 sets × 20–30”.

Strength Block (20 min): Carries + Hinge Superset

  • 4 sets:

    • Sandbag/Log Carry 60–100 m (RPE 7)

    • Romanian Deadlift 6–8 reps (barbell/DB/KB)

    • Rest 60–90”
      Cue: neutral spine, crush grip, short steps on turns.

Engine Block (22–25 min): “Penalty Pace” EMOM

  • 20 minutes EMOM alternating:

    • Odd minutes: 12–15 burpees @ smooth pace (or 10 squat thrusts)

    • Even minutes: 200 m trail run or 150 m row/Assault bike 12–15 cal
      Goal: maintain even breathing; don’t redline early.

Race-Craft Finisher (10–12 min): Transitions

  • 3 rounds: 150 m run → 30 m farmer carry → 5 wall touches/jump to target → 30 m sandbag shoulder (switch sides).
    Cue: set the bag before running; hands ready for next station.

Cooldown (8–10 min)

  • Easy walk, calf/hip flexor stretches, 90/90 hip flows, forearm smash.

Scaling

  • Newer athletes: lighter bags, reduce burpees to 8–10, swap rope climbs for strict hangs.

  • Advanced: heavier bag, odd minutes = 15 burpees, add a final 400 m tempo run.

Ready to test this on real ground? Join the ZOO305 weekend and get coached on carries, rope, and penalty pacing—so race day feels familiar.