STIRLING : What Goes Up

What goes up, must come down. We're taking a page from our Firefighter Challenge for this workout today.

This is best done on outdoor stairs, especially if there is a landing large enough you can peel off and do work on (we tested this in our house though and it worked just fine with the exercise portion in a narrow hallway).

If you've done our FFC, you'll notice the time is shorter -- because you're carrying twice as much weight. If you (or your nerves) want to go longer, that's up to you. Be smart.

*If you get dizzy, stop.

What gear do I need?

  • Ruck
  • Sandbag

WORKOUT

10 minutes x sandbag stair climb - take your time - do not rush this. Rest 2:00

  • 2 x Rounds
  • 20 x Hand-Release Push-Ups
  • 20 x Ruck Overhead Sit Ups
  • 1:00 Plank
  • 1:00 rest

10 minutes x sandbag stair climb - take your time - do not rush this. Rest 2:00

  • 2 x Rounds
  • 20 x Sandbag Ruck Thrusters
  • 20 x Sandbag Reverse Lunges
  • 1:00 Left Side Plank
  • 1:00 rest

10 minutes x sandbag stair climb - take your time - do not rush this. Rest 2:00

  • 2 x Rounds
  • 20 x Butterfly Sit Ups
  • 20 x Sandbag Side Lunges
  • 1:00 Right Side Plank
  • 1:00 rest

10 minutes x sandbag stair climb - take your time - do not rush this. Rest 2:00

  • 2 x Rounds
  • 20 x Sandbag Decline Push-Ups (feet on sandbag)
  • 20 x Turkish Get-Ups (ruck only - use ruck as weight)
  • 1:00 Plank
  • 1:00 rest