Training for the Warrior Athlete
OPERATION: SNATCH AND GRAB
Situation:
Recently a Special Operations team conducted a clandestine surveillance and reconnaissance (S&R) Mission of a terrorist training facility on the Syrian – Lebanese border on the Mediterranean Sea. It has been known that a large contingent of the organizations leadership is scheduled to be at the facility today for an inspection and to see some of the advanced training methods.
The intelligence that was brought back from the S&R mission showed that while the facility is extremely fortified, there is an area of weakness in the defenses of the facilities that will allow for an assault team to enter, if the security forces are preoccupied.
Objective:
Send in two teams to assault the facility and capture as many of the leaders as possible.
Team Alpha – Create a diversion.
Team Bravo – Assault Facility.
Alpha will join the assault after Bravo initiates.
Insert:
ALPHA -
Patrol approximately 5 Kilometers to fortified positions outside of facility.
BRAVO -
Approach by helo when directed by Alpha. Fast rope into facility.
Actions at the Objective:
Phase I
ALPHA -
Set off security motion detector and engage enemy as they come out to investigate. Radio Bravo when the majority of the security forces are engaged.
BRAVO -
Insert into compound by fast rope from helo and engage enemy. Ascertain location of leaders.
Phase II
ALPHA -
Continue fighting. Tactically move in closer to facility to assist Bravo.
BRAVO -
Locate and subdue leaders.
Phase III
Both teams will link up and call for immediate extract. See timeline.
Extract:
Both teams and captured hostages will extract by helo.
Timeline:
Based on location of backup terrorist forces, the entire raid (starting with Actions at Objective) cannot take more than 25 minutes to avoid contact with backup forces.
FMP WORKOUT
Insert:
ALPHA -
3 rounds of:
- 1 Mile Run
- 20 Burpees
BRAVO -
- 100 Pull Ups
- 100 Push Ups
- 100 Sit Ups
- 100 Squats
Actions at Objective: Start timeline
Phase I
ALPHA -
- 50 Kettlebell Swings (35lbs / 55lbs)
- 50 Box Jumps (24″ box)
- 50 Push Ups
BRAVO -
- 100 Thrusters (45lbs / 65lbs)
Phase II
ALPHA -
4 Rounds of:
- Run 400 Meters
- 25 Clapping Push Ups
BRAVO -
5 Rounds of:
- 10 Dead Lift (95 / 135 / 225)
- 10 Box Jumps (24″ box)
- 10 Kettlebell Swings (35 / 55)
Phase III
ALPHA and BRAVO
If time is less than 25 minutes:
- Run 400 Meters
If time is greater than 25 minutes:
- Repeat Phase I and II – for the opposite team that you started with.
Special Notes:
Pick only one workout – Alpha OR Bravo – Not Both.
Push Hard at the Actions at the Objective to meet the timeline, or plan to do a whole lot more.
Mission Success is getting in and getting out before reinforcements come. If you go over 25 minutes for Phase I and II of the AAO – you failed your mission.
Mission is Fictitious.
- Warning -
This free workout is for elite athletes.
Not there yet? Check out our Training Programs.
Photo credit: News.navy.mil
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Oh hell yes this is happening today.
i like this workout i havent done a kemping pullup in a while so i had to get my form back befor the mission
Hey Coach,
BattleBorn CrossFit here in Reno took the FMP challenge today. Small team of us, Chandler, Mel, Harold, Kumar and myself.
Chandler, Mel and I worked as team Alpha, and then Harold and Kumar worked as team Charlie…. Yeah I know, there was no team Charlie. We took Alpha and Bravo, and combined/subtracted to get them there team version of the FMP.
Thanks again for a killer WOD, and another amazing day with my commrades.
Alena
Great FMP coach! I completed this with my battle born crossfit warriors.
Phase 1: 32
Phase 2: 19:40
Nice Chandler – You made with plenty of time to spare. Originally I was thinking of making the DDT 20 minutes vs. 25, but thought that might be too unrealistic.
I’d be interested to see what your time would be if you did it again as Team Bravo.
Go ahead – I’ll wait…
I did this FMP on Saturday. On paper, Alpha was definitely played more into my strengths with it’s running and lightweight/bodyweight components. So I elected to do a heavy Bravo because I thought it would be the bigger challenge (weights were 65# thrusters/225# deadlift/60# KB swing. I weigh 165#). On paper I thought I’d make the 25 min deadline with time to spare…this was definitely not the case!
After the squats during the insertion phase the Phase I thrusters took longer than planned. Once finished I started Phase II with 225# on the deadlifts. By this point it was very hard and I was breaking the set of 10 into 3 subsets to get through it without getting hurt. Looking at my watch after round 2 of 5, I knew I wasn’t going to make the deadline at this weight. I reduced the weight to 135# and finished the remaining 3 rounds. Time was 23:55.
I didn’t like the fact that I dropped weight on the deadlifts and definitely had mixed feelings about it. On one hand I looked at it as copping out–saving myself from the punishment of going over the 25 min timeline and having to do so much more of the workout. On the other hand I imagined it as dropping some weight from my assault pack in order to make it to the extraction in time, doing whatever it takes to accomplish the mission.
I’d appreciate any of your thoughts or honest feedback on this. Thanks.
Danodec-
I too weigh about 165lbs. I probably would have opted for the 135lbs DL right from the start. I like that you tried to go heavy though. I also think it was good that you chose the workout that you thought would challenge you more. Both of these things are right in line with the training philosophy of the Warrior Athlete.
I made Bravo’s AAO pretty hard on the muscles of the posterior chain (hamstrings, glutes, lower back). Dropping the weight was prudent to accomplish the mission, and as I said, I would have gone with 135lbs DL because I know myself. There’s a guy that I work out with though, whose a big MF (probably about 210lbs BW), he could have done the 225 no problem.
When it comes to lifting heavy, here’s my thinking. There is a give and take for everything. If you want to be fast and have a great deal of endurance, you cannot spend an inordinate amount of time lifting really heavy. If you do, you will lose the balance. Here’s my rule of thumb on the DL – Light = 95lbs / Medium = 135lbs / Heavy = 225lbs. I rarely go heavier than 225 because for my purposes, that’s the weight that offers me the ability to maintain strength while still being able to run 10 miles +. At 225 I might do 5×5, or something, but not a FMP type workout.
Thanks for sharing your mission stats.
Coach
Oops I meant my insert was 32 and phase 1 and 2 were 19 min. But it looks like you understood anyway. I’ll definately do bravo and see what I get I like a good challenge! I think 20min would have been a perfect timeline for alpha. I’ll tell you what I think of Bravo in a few days. I’m sure Alena and Mel will be happy to do this with me as well
Hoo-Yah!!!
Hey Coach,
Mel, Chandler and myself will be doing Bravo portion this weekend.
I really believe our time would of been even better on Alpha, but I was a little over-trained and waited the team down, but they never faultered, and they kept pushing me to do my best!
I think the reason I love the FMP’s so much, is that it always seems to me in that last few minutes of the mission, you mentally start to doubt your ability, and that is where the Warrior Mind has to come in – so you can continue to kick ass, and complete the mission.
Looking forward to Bravo this weekend, I am thinking we may do it Sunday, but we will post as soon as we do.
Coach,
Thanks for the feedback and wisdom regarding the FMP, I really do appreciate it. I need to take into account the sheer volume of the FMP when selecting which weights to use, saving the heavy stuff for shorter WODs.
Good FMP. Flipped a coin and ended up with ALPHA. Was happy to see more burpees(sarcasm)… Just did the 100 burpee challenge yesterday. Completed in 22:57 w/ 55 lbs for the kb swings.
Just did this today (06.04.09)…I did the alpha workout while my buddy did the bravo portion. Both of us made the time with just about a minute to spare…and for two dudes weighing 215…we’re both feeling pretty ass kicked right now. These things are addicting…every week I look at it and think “that’s not possible”…but we’ve been meeting the objectives every time. Now hopefully I’ll be recovered for saturday’s PST.
GET SOME
Aaron