05 August 2025
So, you’ve heard about YOHKA™. Maybe you saw it at Dreamworld or the Sydney Fitness Expo, or your mate can’t stop talking about Urban TAG. Whether you’re new to obstacle sports or returning to movement after some time off, this guide will show you how anyone (yes, even you!) can get started and cross the finish line with pride.
What to Expect at a YOHKA Event
Each YOHKA format is designed with accessibility, energy, and progression in mind. Whether you're in it to test your limits or simply to play and move, there's a race for you:
OCR Classic (3–5km): A blend of running and scalable obstacles that’s perfect for beginners. Expect climbing, crawling, and moments that push your comfort zone in the best way
100m Sprint Series (Stampede): Short. Fast. Explosive. This format is about power, speed, and fun. Great for gym-goers and sprinters
Urban TAG (Pursuit): Think parkour meets strategy. It’s playful, creative, and one of the easiest to jump into even if you’ve never done anything like it before
OCR Challenge (10km+): Built for those chasing transformation, milestone goals, or shared endurance with mates
YOHKA Kids: For the next generation of movers. Fun-first and built for confidence
👉 The atmosphere is welcoming. The obstacles are scalable. The vibe is electric.
Sample 4-Week Beginner Training Plan
Whether you're aiming for your first Classic 5km or want to dip into the 100m Sprint, here’s a balanced beginner-friendly plan:
Week 1-2 (Foundation)
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Monday: Bodyweight Circuit (squats, lunges, push-ups, planks – 3 rounds)
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Wednesday: 20–30 min walk/jog + grip strength (farmer’s carries, hangs)
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Friday: Intro HIIT (30s work, 30s rest x 6: burpees, jump squats, mountain climbers)
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Saturday: Optional hike or outdoor activity
Week 3-4 (Progression)
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Monday: Add resistance (dumbbell squats, step-ups, push presses)
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Wednesday: 4 x 400m run intervals + crawling drills (bear crawl, low crawl)
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Friday: Obstacle-style session (walls, monkey bars, rope pulls if accessible)
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Sunday: Full-body mobility & recovery
💡 Pro Tip: You don’t need fancy equipment. Bodyweight, outdoor parks, or a YOHKA Gym Affiliate are great places to start.
Tips from Our YOHKA PRO Athletes
Skye Warkotz:
“Start where you are. Focus on your own progression, not perfection. Every YOHKA course rewards effort, not just skill.”
Luke Schmitzer:
“Practice moving under pressure. Play games of TAG, train with a buddy, or time yourself. It’ll prep you for the real energy of race day.”
Amy Gorton:
“Don’t underestimate rest. Recovery is where you grow stronger mentally and physically.”
Taylor Heit:
“Grip strength is king. Practice hangs from a bar or towel every other day. It’ll help more than you think.”
Gear Recommendations for First-Timers
You don’t need top-tier gear to get started, but the right kit makes a difference:
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Shoes: Trail running shoes with decent grip (for Classic & Challenge formats)
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Clothing: Compression or moisture-wicking activewear. No loose items
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Gloves: Optional for grip obstacles (especially rope or rigs)
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Hydration: A small belt or hand bottle for longer formats like OCR Challenge
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Extras: Towel, change of clothes, and a bag for muddy gear (trust us)
For YOHKA-branded gear, visit our official apparel store launching soon.
How to Join a YOHKA Gym Affiliate or Community Group
Want extra coaching or a crew to train with? YOHKA has local affiliate gyms and partner programs designed for all levels. Many offer:
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Obstacle-specific training classes
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Community meet-ups and beginner clinics
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Supportive environments with coaches who know YOHKA inside-out
📍 Check out our upcoming gym activation map or drop into a pop-up training session during race week.
To find your closest training partner or to become a YOHKA Affiliate, email us at affiliate@yohka.com
Final Words: You’re Ready
YOHKA is more than a race. It’s a platform for progress, connection, and movement. Whether you walk, jog, jump, or TAG, just showing up is a win.
This is racing reimagined. This is YOHKA.
