Did two workouts - one with the elevation training mask and the yellow adapter, and one without a mask at all.
The workout was AMRAP 20 mins
5 Thrusters with a big ass rock (not sure how much it weighs - i'm kinda afraid to weigh it and have it be 17lbs or something..ha)
10 Box jumps on two MRAP tires stacked on top of each other
15 Sledgehammer swings
I barely got through 5 rounds and had to break seal on the mask a couple times.
I did almost the same workout today
12 Box Jumps
Yesterday. 30 miles on the MTB. Followed by Outlaw workout. Bear complex is da shizzz!! Today 10 mile MTB, 135lbs 10/5 strict press. 50 kettle bell swing on each arm. 50 thrusters, and 30 pull ups. Stick a fork in me. I'm done for today. Rest and refuel for tomorrow.
Last edited by LaoSexMachine; 06-24-2012 at 03:24 PM.
I have been running everyday at lunch wearing my plate carrier and rucksack....about 6km a day. The body held up fine but the feet look like hamburger.
I would suggest running every alternate day with all that kit, unless your unit PT routine requires you to do that every day. If this is your own routine try mixing in a day or two of free hand circuit training with all the kit on and a day of a long recovery run in running shoes instead of boots.
Modified "Strange" Hero WOD
150m Run with Plate carrier, all plates, ammo and full camelbak
11 Pull ups with same
11 Lunges with same + two full sandbags (killed my grip/forearms)
11 Thrusters with the same + big ass rock
6 rounds in about 30 minutes (forgot to stop my watch)
Stopped early because I re-strained my wrist cleaning the big ass rock up for thrusters, just kinda gripped it awkward. I strained it the other day doing tire flips with the MRAP tire.
edit: the run distance was just the best guess on the down and back in the parking lot of our compound.
I have changed my workout regime a little bit. I have backed off from heavy weight temporarily.
1 legged squat with 20 pound medicine ball 3 x 6
90 pound dumbbell squat 3 x 10
50 pound walking lunges 3 x 45 seconds
Walking quad lunges with resistance band 3 x 10
1 legged calf jumps 3 x 6 (circuit) Calf walks one minute with 45 dumbbells for 1 min
15 minute yoga cool down
Post Workout smoothie: 1 cup of hemp protein powder, chai seeds, carrots, banana, pineapple, zucchini, celery and cucumber,
Front Squat @ 265# 6 x 4 reps
Fat Grip Stading Single Arm Dumbbell Military Press @ 90# 6 x 6 reps
Single Leg Straight Leg Deadlift @ 85# 4 x 12-10-8-8 reps
Fat Grip Single Arm Dumbbell Row @ 95# 4 x 12-10-8-8 reps
Swiss Ball Arm Circles 3 x 15
Leg Lifts 3 x 15
Airdyne Bike 20 sec full speed, 10 sec rest x 8 rounds