We called this workout The Malibu bc it's all about water and sand. And you'll need to pretend you're in a beautiful place to get this done.
This workout is going to focus on specific needs of the Team Assessment today as you continue your training.
- 12m = appx 39 feet = 2 average driveway lengths
- 25m = appx 82 feet = 4 average driveway lengths
This is the distance your burden walks will take you today. Of course, you can measure out the distance elsewhere or just make it approximate. It's your training - you'll know if you're CTHT or not.
Rest is included in this workout. All caps, so get ready: USE IT. Rest is another secret weapon to build gains and is used strategically to refill muscles and prolong endurance. This workout is not hurry-up-and-wait -- it's slow, it's deliberate and it's intentional. So be all three of those things. Keep perfect form, keep core engaged, keep following your training.
What gear do I need?
- Ruck
- Sandbag
- PVC Pipe
- 5-gallon buckets filled 3" from the top with water
- Step for step-ups (preferably 12 - 24"H)
- OPTIONAL: extra ruck or lighter sandbag
START HERE
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
WORKOUT x 2-3
12m walk x 5-gallon buckets (2) x racked position - hold buckets by the handles. Do not spill.
- 1 minute x Overhead Push Press - ruck or sandbag
- Rest 1 minute
- 1 minute x Hand Release Push-Ups
- Rest 1 minute
25m walk x sandbag x shoulder carry - switch halfway
- 1 minute x Step Ups x your choice of added weight
- Rest 1 minute
- 1 minute x Sandbag Squat Cleans
- Rest 1 minute
12 m walk x 5-gallon buckets (2) x farmer's walk - hold buckets by the handles. Do not spill.
- 1 minute x Sandbag Deadlifts
- Rest 1 minute
- 1 minute x Lateral Step-Ups x your choice of weight - step laterally (to the side) onto your box, stepping off on opposite side
- Rest 1 minute
25m walk x sandbag x front carry
- 1 minute x 5-gallon bucket Bent-Over Row x Left Arm - single hand row, opposite arm resting on knee - think lawnmower start position - water can slosh
- Rest 1 minute
- 1 minute x 5-gallon bucket Bent-Over Row x Right Arm
- Rest 1 minute