COMPETE : Homebase

You may have guessed from the workout title this might have something to do with leaving and coming back, and you'd be right. We'll be setting up a home base for you to keep your equipment, going out for miles, and then working some more.

This might be a longer workout, which you'll need this week, so put aside about two hours for this. Stay in your Zone 2 for the miles. Then push the pace in your workouts. Of course, always wear your ruck during every exercise.

Note: All reps are in a 16 x 14 x 16 pattern.

What gear do I need?

  • Ruck
  • Sandbag
  • (2) 5 gallon buckets of rocks/dirt/water
  • Something to hang from for Dead Hangs - pull-up bar, doorframe bar, playground equipment, etc.

What exercises do I need to know?

5-Gallon Bucket Lunges Bear hug a bucket, wrap one hand around your other wrist to secure it in your arms. Perform walking lunges. Work on keeping your core and hips stable and level.

Ruck Overhead Sit-Ups In sit-up position, laying on your back, knees bent, feet flat on the floor. Take your ruck and raise it overhead. Perform sit-up, raising your ruck overhead as your sit-up.


1 mile x warm up Zone 1 pace

2 x Rounds of:

  • 16 x 5-gallon Bucket Walking Lunges
  • 14 x Sandbag Squat Cleans
  • 16 x Ruck Overhead Sit-Ups

2 miles x Zone 2

2 x Rounds of:

  • 16 x Sandbag Deadlifts
  • 14 x Hand Release Push-Ups
  • 16 x Sandbag Goblet Squats

3 miles x Zone 2

2 x Rounds of:

  • 16 x Butterfly Sit Ups
  • 14 x 5-Gallon Bucket Front Raises
  • 16 x Sandbag Sumo Squats

 4 x :30 second Dead Hangs 

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