Get-up and Run Workout for Monday January 13th You know the motto “Simple yet brutal” and today you’ll be feeling it as long as you push yourself. You will need either a sandbag or medicine/slam ball weighing 25lbs. If you don’t have access to this, you can do this workout with no equipment and it is still a hell of a challenge. For time: 10-9-8-7-6-5-4-3-2-1 Sandbag/Ball Burpee100m run carrying the sandbag or ball. To perform, you will do 10 burpees followed by a 100m run carrying the implement of your choice. Followed by 9 burpees then a 100m run, all...
COMBAT READY Today’s session will test your aerobic and anaerobic endurance in a job specific setting. You will need a weighted vest or a ruck for today’s session. If you do choose to use a ruck, make sure you pack it properly with the weight close to your body and evenly distributed. You will be running but also resting for long periods so make sure you really push yourself when you’re exercising. Optional extra to make this even more difficult is run in combat boots. WORKOUT: Wearing a 20lb ruck or weighted vest: Run 1 Mile Rest as long...
Workout for Monday October 21st It’s time to open the lungs up today, don’t say I didn’t warn you! For this session you will need an athletic track or sports field to track the distances. If you don’t have access to this, an alternative is to run for 8, 4, 2 minutes. At the end of each run, immediately move into burpees, then back into running again. Today will be mentally challenging but keep your mind on the prize and push through. Don’t forget to time how long it takes you to get through. WORKOUT : For Time 1600...
Workout for Tuesday 20th May Designed to test your endurance this workout will challenge your limits. Prepare your area and start your timer. Complete the circuit 4 times through only rest when all rounds are complete. **For your plate carry, remember to cradle the plate against your chest with your hands gripped onto the top of the plate. WORKOUT: 4 Rounds for time400m Sprint400m Farmers Carry - Use 2 45lb implements (KB / DB / Jerry Cans)400m 45lb Plate Carry **400m Jog
Workout for Thursday 9th April For this workout, we are focusing on ramping up your performance training. All you will need for this workout is a treadmill or space to run and a rowing machine. Start by running 1mile then jumping straight onto the rowing machine for your next mile of torture. Finish off with another 1mile run and your done! It’s only as hard as you make it so give it your all and time how long it takes you to complete all 3 miles.WORKOUT:1 Mile run1 Mile row1 Mile run