Training for the Warrior Athlete
OPERATION: DEEP RESCUE
Situation:
Approximately 2 hours ago, the local National Forest Ranger Station reported that two hikers witnessed a major landslide that caused complete collapse of a mineshaft trapping a group of youths. The hikers said that the youths had gone into the abandoned mines entrance with flashlights and lanterns about an hour before the landslide. The hikers also stated that the shafts entrance was completely shut off with a large amount of rocks, including very heavy boulders.
The mine is located in a steep rugged area that must be hiked into. The mine entrance is located above an extremely steep rock face that must be climbed to gain access.
The shaft of the mine goes back approximately 10 meters to where it is permanently sealed. The extent of the damage within the mine is unknown. It is assumed that there are injuries.
Objective:
Load up a heavy rescue truck with the confined space rescue and rope rescue equipment. Drive to trail head and carry equipment to the rock face. Rig ropes to climb rock face in order to get to flat area in front of mine entrance. Remove enough of the rocks to gain access to the shaft and locate and bring out trapped youths.
Phase I – Hike to Rock Face
Carry rescue equipment to rock face, approximately 1 mile.
Phase II – Move Rescuers and Equipment to Mine Shaft
Rig ropes and climb to top of 30′ rock wall, then pull up rescue equipment.
Phase III – Gain Access to Mine Shaft and Locate Victims
Lift and remove rocks and boulders from mine shaft entrance. Locate youths and provide medical aid prior to moving down rock wall.
Phase IV – Transport Victims to Ambulance.
Secure injured victims to litter and lower down wall prior to two-person-carrying to waiting ambulance at trail head.
Timeline:
It is important to move quickly to gain access to the trapped youths. There are no other entrances, so oxygen consumption is a factor. There is also the possibility of serious injury.
FMP WORKOUT
Phase I
1 Mile Farmers Carry with Dumbbells or Kettlebells (50lbs or 35lbs in each hand)
Phase II
5 Rounds of:
Phase III
Deadlift a sum of 5000lbs
Phase IV
5 Rope Climbs (75 Pull Ups)
1 Mile Farmers Carry with Dumbbells or Kettlebells (50lbs or 35lbs in each hand)
NOTES:
Remember that lives are at stake and that any breaks you take reduces the chances of a successfull rescue.
POST YOUR RESCUE TIME IN COMMENTS
___________________________________________________
Mission is Fictitious.
- Warning -
This free workout is for elite athletes.
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coach this looks like a good workout i will have to do it when i get back from camping. i have my times for phase 2 but it was too late to call you on Friday night. talk to you monday
That was a serious wakeup call on grip strength endurance. Mission failed. I couldn’t take the weights out of the gym, so I used the stairs on opposite sides of our gym to substitute- 2 stories each- and it killed me. Finished 10 rounds in 34 minutes. I was going way too long and had to get back for duty call, so I finished with the deadlifts- 34@155#. I’m definitely coming back to this one.
Yeah, this workout definately showed my weakness in grip strength. It really kicked my butt this weekend. I think my time was 1hr and 28 min. Hey Coach, and that might have actually been my blood at Crossfit hel because one of the roap burns on my leg went deep enough that it was bleeding a little by the time I got home later on that day. Anyways, that was a great workout!
Junkyard-
As you already know, the path you have chosen is not an easy one. This is not the last time you’ll sacrifice a little blood (sweat, tears, and other bodily fluids) in your quest of the “Brass Ring”. In the end though, it will all be worth it!
Great job this weekend!
Hoo-Yah!!
Junkyard- way to push yourself past the limit – rope climbs suck at first, but soon enough it will feel like a rest once you dial in the technique. See you at the lab soon!
By the way, those farmer carries almost turned into a “fight gone bad” on the streets of north portland. Tough stuff, coach – Thank you!
(Still sore.)
Train hard!
Yeah, the rope climbs were definately a challenge for me, but the technique that Damon showed me after the workout made them a lot easier.
This was a kick in the teeth. When I got to the 5000lbs it took for ever. and the 75 pull ups werent to bad. After that you just gotta get some momentum when your onthe run. All together good work out. I would like to see the next work out to have a long run with weight and other things combined into it like we did after the PST when you were in redding.
A serious test for the forearms and grip strength. The last mile of fireman carries was brutal! Great workout and a fantastic challenge!
I have a question about this workout – what’s a farmer’s carry? I tried looking through the site, but couldn’t turn up a specific guide to the technique, thanks.