Fitness races used to be about slogging through mud for three hours and finishing with half your toenails missing, not anymore. YOHKA is flipping the script. Think 100 metres of sheer intensity: a sprint laced with 12 obstacles that will humble even the fittest athlete. No wasted movement, no fluff. Just raw output and mental grit. It’s not just another bootcamp buzzword–this thing’s going Olympic. Slated to feature in LA 2028 as part of the modern pentathlon, YOHKA is Australia’s answer to the global hybrid race obsession. And the YOHKA Stampede? It’s the ultimate test for anyone who thinks they’re fast and functional. Spoiler alert: most aren’t. If you’re looking for YOHKA training plans that actually prepare you for the course’s brutality, here’s your blueprint. But first…
What Exactly is the YOHKA Stampede?
Imagine an Olympic-level sprint colliding head-on with a military-style obstacle course…now compress it into 100 metres. That’s the YOHKA Stampede. You’ll be moving at max effort while hurdling, climbing, swinging and hauling through 12 back-to-back obstacles with zero margin for error. It’s not about pacing yourself–it’s about staying fast under fire, maintaining composure while your system screams, and executing clean technique at full speed. The course is short, but it’s relentless. Most people underestimate it–until they’re halfway in and their legs are cooked, their grip is gone, and they’re staring down a warped wall with nothing left in the tank.
Training for the YOHKA Sprint:
This isn’t a fun run with some tyres thrown in. The YOHKA Stampede demands a hybrid engine–raw sprint speed, total-body strength, rapid recovery, and elite-level coordination. Here’s how to start building it.
1. Strength Training (2 Days a Week)
You’re going to need power that translates. Think muscle that works in the chaos–not just clean reps in a calm gym. Focus on functional movements that challenge your grip, core and full-body coordination.
Lower Body Strength:
- Barbell back squats, Bulgarian split squats, walking overhead plate lunges – these develop explosive drive through your hips and quads.
- Banded pogo jumps and box jumps – build the reactive speed you’ll need for explosive movements like leaping over barriers or bounding through unstable terrain.
Upper Body and Grip Strength:
- Chin-ups and row – essential for rope climbs and overhead rig work.
- Deadlifts and farmer’s carries – two birds, one dumbbell: grip strength and trunk stability.
2. Running Work (3 Days a Week)
One hundred (100) metres doesn’t sound long… until you factor in the fact that you’re breaking rhythm every ten metres. You’re not just running–you’re reacting, adapting, and redlining the whole time.
Endurance and Sprint Work:
- Interval training – Mix it up with 6×40-60 max-effort sprints on one day, and resisted sled sprints or prowler pushes on another. Think explosive output, not mileage.
- Hill sprints and incline treadmill runs – 5×20-30m up a steep gradient will fire up your posterior chain and stimulate effort spikes between obstacles.
- Agility and deceleration drills– Cone drills, shuttle runs, and lateral bounds will help you maintain speed through chaotic, stop-start obstacle transitions.
3. Recovery and Mobility
If you think recovery is just for bodybuilders and yoga mums, you’re not going to last long. The more intensely you train, the more seriously you need to treat recovery.
- Active recovery – Light mobility drills, swimming, or a slow-paced ride. Keep it easy, keep it moving.
- Rest days – Full rest. Zero intensity. Sleep, stretch, hydrate. That’s where the adaptation happens.
- Foam rolling and cold plunges – You don’t need to cryotherapy yourself into debt, but daily foam rolling and the occasional plunge work wonders for inflammation and soreness.
- Sleep – Seven to nine hours, non-negotiable. Your nervous system’s reset button.
YOHKA isn’t just a race–it’s a mindset. It asks what happens when you combine speed with precision, and power with pressure. It exposes the gaps in fitness and forces you to fill them. And if you’re ready to step into the Stampede, just know: you can’t fake this. You either show up prepared, or the course will show you why you should have.
UPCOMING YOHKA EVENTS
OCR 100m World Series by YOHKA- 23-25 May 2025
The world’s fastest obstacle race and the ultimate team chase collide!
YOHKA World Series arrives on the Gold Coast with two of the most electrifying race formats in the world. From the speed and precision of the 100M Obstacle Sprint to the team chaos of Pursuit, this event brings world-class competition and festival energy to one of Australia’s most iconic coastlines. Go to Event Site.
YOHKA Takes Over Dreamworld- 23-24 August 2025
Four epic races, one iconic location
This August, YOHKA will bring Australia’s most electrifying fitness event to the gates of Dreamworld. With a festival-style atmosphere and four distinct race formats designed to push every level of competitor, this two-day event is set to redefine racing culture in the heart of one of the Gold Coast’s most iconic locations.
8-WEEK
YOHKA TRAINING PLAN for OCR SPRINT (INDIVIDUAL FOCUS)
| Week | Strength (2x) | Sprint & Agility (3x) | Obstacle Skills (1x) | Recovery Work |
|---|---|---|---|---|
| 1 | Back squats + chin-ups / Deadlifts + rows | Hill sprints (5x30m), 60m shuttle drills, cone drills | Rope climbs + low rigs | Foam roll, 2x active recovery rides/ swim |
| 2 | Bulgarian split squats + farmer’s carries / Box jumps + sled push | 6x40m sprints, incline treadmill runs, lateral bounds | Overhead rig transitions | Cold shower + band mobility |
| 3 | Barbell cleans + walking lunges / Row + chin-up ladder | Sled sprints, 3-5 rounds shuttle + decel drills | Wall overs + monkey bar technique | Massage or contrast therapy |
| 4 | Weighted step-ups + inverted rows / KB swings + planks | Hill sprints, cone agility ladder + resisted sprints | Grip-specific hangs (towel, rope) | Yoga session + compression boots (if access) |
| 5 | Repeat Week 2 w/ higher loads or less rest | Repeat Week 1 w/ shorter recovery intervals | Combine low + high rigs back-to-back | Light pool session or zone 1 jog |
| 6 | Power-focused (cleans + jump squats) / Max reps pull-ups | Sprint repeats: 6x50m, lateral bounds, shuttle accelerations | Warp wall practice + bar-to-bar flow | Deep tissue or infrared sauna |
| 7 | Deload: bodyweight circuits, lighter lifts | Short sprint bursts (90%), 20m accelerations | Refine: rig + wall transitions | Long mobility flow + sleep priority |
| 8 | LIGHT: Short EMOMs or tech drills | Warm-up speed drills, 90% sprints | Course walk-through simulation (if access) |
