This is one of my mainstays. Pick five different objects, carry each for 100 meters, and repeat for two rounds – one kilometer of non-stop fun. Bonus points if you wear your ruck throughout. Today was two sixty pound sandbags, two cinder blocks, a 110-pound sandbag, the yoke with a 25-pound plate dangling from each […]
We switched up our Saturday hills today. After rucking to a shorter, steeper hill, we did a 5-second hill sprint (25 meters) every 30 seconds for 15:00. This allowed for just enough time to walk back down the hill and regroup before sprinting again. My heart rate stayed aerobic the entire time, yet I was […]
Here’s a quick sandbag session from yesterday. This is a great one you can sneak in throughout the day as it takes less than 10 minutes. All you’re going to do is a Bear Complex (power clean/front squat/push press/back squat/push press) for ten rounds, with a 100-meter sandbag carry after each back squat. That’s ten […]
I’ve been there. Stuck at home or in a hotel with zero equipment, trying to get a workout in. There’s no need to panic, though. You can still hit the five fundamental human movements – push, pull, hinge, squat, and loaded carry – without any equipment. Push Planks Wall push-ups Push-ups One-arm push-ups Pull Batwing […]
You don’t need much for this workout. Just a rock and somewhere to throw it. Give the following a try for 3-5 rounds and you’ll feel like a beast: 10 Clean and Presses 10 Clean and Throws 10 Bear Hug Squats 10 Over the Shoulder Throws Too easy? Get a bigger rock.
Looking for a fun way to spend 25 minutes? Give this double kettlebell clean/double kettlebell thruster complex a shot! Five double kettlebell cleans.Five double kettlebell thrusters.Five sets of each.Without putting the bells down. Then, rest 3-5 minutes and do it again! Aim for three total rounds – 75 total cleans and thrusters. I went with […]
Looking for a quick kettlebell workout you can do to improve your work capacity? Give this complex a shot: Double Kettlebell Press x 10 Double Kettlebell Front Squat x 10 Double Kettlebell Press x 5 Double Kettlebell Front Squat x 5 Double Kettlebell Press x 3 Double Kettlebell Front Squat x 3 Double Kettlebell Press […]
The “Cook Drill” was created by world-famous physical therapist Gray Cook. It’s a simple workout that combines the three main kettlebell loaded carries – Waiter Walk, Rack Walk, and Suitcase Carry. All you need to do this workout is one kettlebell and some space to walk. Start out with the Waiter Walk and continue to […]