(Photo: Isolation.)
2 Sled drag (20 yd. each @ 2 x BW, straps anchored @ waist)
2 Sled drag (20 yd. each @ 1/2 BW, straps anchored @ waist)
2 Sled drag (20 yd. each @ 1/4 BW, straps anchored @ waist)
“Drag” = forward, and “Pull” = backward. Even if pace slows, insist on movement during work round. Sled drag is a full-body movement- brace up, drive power from your midline, and take short, hard steps. Soft equals sketchy, and, slow.
Then:
Benchmark
“Feel Your Pain” 3:28 (Suicidal Tendencies — Join The Army)
10 Band crawl (Minimum 2 x 1″ band W, 3 x 1″ band M, 12ft. target)
5 Push-up (Chest to ground, elbows locked @ top)
Count and note total reps completed in 3:28. Pace is vicious, position is meticulous; A casual 3-minute conditioning piece is useless.
Push-up: If mechanics or range of motion fail, scale accordingly to ensure both progress and safety; Leave the ego out of the equation- excellent, scaled push-ups are far better than crwp-contenty, broken “unscaled” ones.
And then:
25 calories Airdyne (with kettlebell in Goblet position– 25lb. W, 35lb. M)
50 Walking lunge (with same kettlebell- any position you choose)
50 Walking lunge (unweighted)
25 calories Airdyne @ 100%
Airdyne (weighted round): Mind your posture, don’t soften up, and work hard- it doesn’t have to be fast, but it shouldn’t be lazy.
Lunge: Switch carry position in sets of no less than 10 reps.
And finally, “Time under tension”:
5 x 10 Hollow rock (maximum :20 sec. between)
2 minute hollow hold
50 Walking lunge
Lunge is unweighted, organized, and performed at a cool-down pace.
Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time in hold reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!