OCR Virtual National And World Series

It's real, It’s on-line and It’s free!

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!

The US National Series results are taken from the OCR World Series and consists of  six mixed reality races that crown the National and 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.

A new set of obstacle exercises will be announced for each World Series Event. Feel free to send us your suggestions, this is for you! Contact technical@worldocr.org

Race as many times as you like each month! The most recent information entered counts in the results and rankings.  REGISTER HERE


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!


5 km Run and 20 Obstacles (3 km and 12 obstacles for under 10 years old)

One lap is:

  • (start) 100m run
  • 10x push ups
  • 200m run
  • 200m carry
  • 200m run
  • 10x box jumps
  • 200m run
  • 5x pull ups 
  • 100m run (finish)

Repeat 5 laps for 5 km

If you are in a small space you may choose one of the following:

  • Confined space: 50 Jumping Jacks per 100m equivalent. 100 JJ = 200m run.
  • 5x 5m (~16 ft) Shuttle Run laps per 100m equivalent. One lap is out and back (10m total). 10x 5m SR laps = 200m run.
  • 3x 10m (~33 ft) Shuttle Run laps per 100m equivalent (20m laps). 6x 10m SR laps = 200m run.


Push Ups

  • Start arms straight at the top
  • Chest to ground, up to straight arms
  • Finish with arms straight after the 10th chest to ground
  • Open and kids (under 10 years old) can do push ups with knees on the ground

200m Carry (weights as close as possible to the following - no less for competitive categories!):

  • 30 kg (65 lb) men (elite and age group)
  • 20 kg (45 lb) women (elite and age group)
  • 15 kg (35 lb) for 16 through 19 years old and Open
  • 10 kg (20 lb) for 10-15
  • 5 kg (10 lb) or U10
  • Can be out and back laps so long as they are verified
  • Weight can be any object(s) provided you hold them in your hand(s): use a bucket, water jugs, jerry cans, rocks, log, kettlebells, dumbbells, it's up to you!
  • Weight(s) must be supported by your hands and must remain below shoulder height.

Box Jumps

  • 0.5 m (20”) high
  • Arms fully extended (straight) overhead standing on the box with legs straight
  • Use any step, box, wall, bench, rock, log, etc. 
  • Step ups and step downs are allowed.

Pull Ups

  • Chin to bar
  • Elbows no less than 90 degrees at the bottom (no need to have straight arms at the bottom)
  • Kipping is OK! 
  • Use pull up bars, door frame, rope or towel over a tree branch, playground structure, goal posts, etc. 
  • Open and kids (under 10 years old) can jump into the pull up, i.e. feet on the ground between each. 
  • Rest is OK between pull ups for age group categories. 
  • Elite must not touch the ground between repetitions, i.e. must do all five in each set continuously.
  • A 30 second penalty will be assessed for each incomplete pull up set. 

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.


  • 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, PO2-4 and PO5 classification details here


Individual results will be provided 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. 


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!


All times are US Eastern (GMT - 5 hours)

World Series #1 May 8, 12:00 AM to May 31, 11:55 PM
World Series #2 June 1, 12:00 AM to June 30, 11:55 PM
World Series #3 July 1 - 31
World Series #4 August 1 - 31
World Series #5 September 1 - 30
World Series #6 October 1 - 31


  1. Register for free here There is one race per month from May through October.
  2. Compete anytime you want before the end of the month for each World Series Event. 
  3. Post your video to YouTube (you will need this for step 4)
  4. Login to our digital results portal and enter your time, video and the screenshot of your run under the Activities Tab (or image of your event verification form) the appropriate category.*
  5. Post your video on Instagram Stories and tag @worldocr #ocrworldseriesV #ocr #worldocr
  6. For countries with limited access to technology and related infrastructure, please work with your national federation. Contacts your federation here.

*If you don't have access to a GPS tracker, you can use a measured athletic track (100m, 400m, etc.) or similar and have an official from your national federationverify 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.