Training for the Warrior Athlete
OPERATION: HASTY RESCUE
Situation:
Members of a Special Operations Team are pinned down in a firefight in an urban area in Baghdad Iraq. Approximately 20 minutes ago, the team leader radioed in to request back up. Ammo is running low and enemy forces are increasing. In the call, the team leader stated that the enemy is well armed with small arms and rocket launchers, and therefore insert via helicopter is discouraged. The team is unable to move from their position due to snipers in surrounding buildings. They have no casualties, but do have one injured member.
Objective:
Insert small team to disrupt enemy and assist team in moving to safe extraction point.
Insert:
Patrol on foot. Move quickly and purposefully to maintain element of surprise. Expect enemy contact.
Actions at the Objective:
Disrupt enemy stronghold by approaching from unprotected location and eliminate snipers. Rendezvous with team and resupply ammo. Assist team with hasty extract.
Extract:
When enemy forces have been dealt with to the point that the team can move from where they were pinned down, the QRF (quick reaction force) will assist in carrying any injured members to safe pickup location. Again, enemy contact is expected.
Time Line:
The pinned down team has enough ammunition to last about 20 minutes. If the team runs out, they will be powerless to repel any direct assault and will sustain high casualties. Therefore it is imperative that the QRF is at the objective point before then.
FMP WORKOUT
Insert:
5 Rounds:
Timeline for Insert: 20 minutes max
Actions at the Objective:
100 Burpees (done together if working as a team)
Extract:
Run 1 mile carrying at least 35 lbs. Cannot put weight down ever.
If you missed the INSERT TIMELINE: For every minute you go over on your insert, add 10 lbs (beginning with 35lbs).
Special Notes:
There is no time to rest on the extract. Move with a purpose throughout the workout. The entire rescue operation should not take more than 1 hour.
Mission is Fictitious.
- Warning -
This free workout is for elite athletes.
Not there yet? Check out our Training Programs.
Learn more about the mindset of the True Warrior Athlete.
Sign up for the FREE Brass Ring Fitness Newsletter and achieve new heights in your fitness endeavors. We send out the newsletter about once a month offering a variety of exclusive training articles, profiles of elite athletes, product reviews, and a Q & A with Coach Ord. Submit your own questions and they might be published in the newsletter.
BONUS: With your subscription, you will receive 12 Weeks of FREE Training! Every week for the next three months, we will send you an email with a link to your free training (valued at $75). We provide the free Basic Training program all levels; Beginner, Intermediate, and Advanced. There is no obligation.
Get started on your path to exceptional fitness TODAY!
You can quickly and easily unsubscribe if you are unsatisfied in anyway, simply click on the "unsubscribe" link at the bottom of any newsletter or training access email. Your bonus gift is yours to keep. Your email address will be kept private and will not be shared. If you have a spam blocker, be sure to add newsletter at brassringfitness.com to your "safe sender" list to ensure timely arrival of your newsletter.
Hey Coach, couple of quick questions: what weight should we use for the KB swings and Thrusters? I assume 55lb/24kg for the swings, and 45lb DB for the thrusters (equiv of >95lb barbell), and does “carrying” at least 35lb include a rucksack or weight vest, or are we carrying the weight in hand?
A few of us will be hitting this hard tomorrow down here at CrossFit Bogota!
Hey coach today we did this FMP at Battle Born Crossfit (CrossfitReno). We only had one team today which consisted of:
Licausi
Nicholas
Fred
Myself
Our insert took 16:30. We moved quicky and efficiently to our objective. We used 24kg (52lbs) for the swings and 43kg (95lbs) for the thrusters
AAO took 9:20
Extract took 8:50. We used two 70lb sand bags and alternated each 400m carrying the bag.
Total mission time was 44:30
Our mission was a total success we moved quickly and made accuracy of the essence.
We also had another team mate (Kumar) in an overwatch position behind us watching our backs.
coach wess and i did this mission together, i started the kb swing with a 60 and finished with a 75, i recieved my 40lb weight vest so i used that on the run it makes a big difference. this was an easier mission than normal, still no swimming. week 2 in phase 3 wasnt too bad wess and i went on a hike in the back country for wed night worked out good i was a little sore the next day
Hey coach, looks like another awesome workout. I can get on this tomorrow, I think, but I had a couple of questions about it. What should my weight be for the KB swing and thrusters, especially assuming that I’m just starting out?
Thanks in advance, and I look forward to taking this on. I’ll post my time and feedback ASAP.
Well, the mission didn’t go quite as planned. My teammates were all taken out by an IED (too many bottles of Aguardiente, a highly flammable and potent local liquor) at insertion, which left me to carry out this mission solo. I carried the one survivor (100lb) 800m to a safe position before commencing with the original insert plan.
Insert: 18:21 w/ 45lb DBs used for both the KB Swings and Thrusters
(The 100lb carry = two 45lb DBs + rucksack weighs 10lb)
AAO: 8:34
(Needed to rest from 18:21 to 20:00 to be of any use to the pinned down team)
Extract: ~11 mins (forgot to hit lap)
(Ran 800m to pick up downed teammate, and humped it another 800m carrying 100lb)
Even though I’m used to the altitude here in Bogota, the Insert combo was devastating.
Oh yeah, forgot to mention, FMP was done 3.5 hours after I set a new PR for 30 MU for time of 4:17. Hooyah!
Nice job GMT.
Hoo-Yah indeed!!
Hey people. This was a tough one, but I guess you can say that about all the FMPs.
I used 45# DBs for thrusters and the swings, thrusters were a bit heavy. Runs were on the treadmill. Total insertion time was 22:37. AAO was 12:50. So because I sucked earlier I paid the man and for the extraction I put 55# into my Kelty MAP and hit the treadmill at a plodding 4.0 mph pace–an OK pace, trying to train smart with all this weight on my back. I didn’t have my waist strap for the pack with me…that SUCKED… all the weight was sitting on my shoulders, definitely a lesson in discomfort.
Total time for the mission was 56:10.
Dano! What’s up man? Glad to see you’re still hittin it hard brother! Catch ya next week for the next FMP!
Hey coach. Pretty dismal performance on my part here. I toned down the weight on the KBS (35lbs) and Thrusters (30lbs). And I had to set up the bloody treadmill every time, which probably added 30 seconds each round, so all things considered, I finished the insert in 24:03. Due to time constraints and an anxious dog, I skipped the burpees and went right to the run with a 50 pound pack with the dog (aka my training partner). The mile took 13 and a half minutes. But I really liked the FMP last week, so I’ll try to work on that one. Thanks a bunch for punishing me, Coach!
Hey coach,
sorry i havnt got to comment on this,
me and evan did this one together i started out with a 45 and ended with a 65, this was and easy work out, the 65 kb swings are much harder then then the 35, still working on my squats, they are getting better slowly but are improving.
Hello all,
Thanks for the FMPs Coach. These things are great, and the back story imparts a little extra ungency in the workout.
INSERT: 14:05 (55lb kb swings, omitted the thrusters due to lack of attention to detail–I’ll pay for that tomorrow)
AAO: 17:34 (as Rx’d)
EXFIL: 12:14 (with 40lb barbell–there’s no good way to run with a bar, just as I imagine there is no good way to run with a loaded MK43)
TOTAL MISSION TIME: 44:46
To make it an even hour, I put in an additional 1.25 miles with a 35lb plate.
How could we utilize this to my private life?