COMPETE : The Dragon

The Dragon is meant as a finishing round after all your hard work. You're strong. You're wise. And this workout is your good luck.

It's also a neurological sealant as we wind down, working on the things that should now feel like second-nature. Your ruck weight should feel dialed in, and this workout might feel "easy" -- this is what we want during our first week in the deloading taper period.

What gear do I need?

  • Ruck
  • Sandbag
  • Gliding discs

What exercises do I need to know?

Turkish Get Ups Use your ruck for weight

Sandbag Floor Press This is a sandbag bench press, from the floor. If you have a bench, use it for more range of motion.

Sandbag Decline Hand Release Push Ups Rest your feet on the sandbag as you push-up.

Reverse Lunges Step into a backwards, stationary lunge with your sandbag in cradle carry. Hips over knees.

Plank Drags We've done these once before in our workouts, and they deserve a second visit as we finish things out. Feet on gliding discs or plastic lids/frisbees, walk your plank around the room, using your arms to power the walk.


15 x Warm-Up Butterfly Sit-Ups

3 x PVC Pipe* Shoulder Warm-Up Drill

  • 10 x PVC Pipe Pass Through Hold your PVC pipe wider than shoulder width. Your arms should feel slight tension as you hold the pipe. Raise your arms up overhead and bring the PVC pipe behind you, the PVC pipe bumping your behind and then bring it overhead and bumping the front of your thighs
  • 10 x PVC Pipe Around the Worlds
  • 10 x PVC Pipe Deadlifts Perform with body tension as though the pipe were heavy.
  • 10 x PVC Pipe Overhead Squats Hold pipe overhead and perform squats


  • 10 x Turkish Get Ups (Hard Count)
  • 20 x Sandbag Floor Press
  • 20 x Butterfly Sit-Ups
  • 30 x Sandbag Decline Hand Release Push Ups
  • 30 x Sandbag Squat Cleans
  • 20 x Reverse Lunges (Right Leg Only)
  • 20 x Reverse Lunges (Left Leg Only)
  • 10 x Plank Drags (Hard Count)
  • 1:30 Plank
  • 1:00 Dead Hang

FINISH WITH 4 Miles @ Zone 2

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