Training for the Warrior Athlete
Full Mission Profile
Situation:
A team of insurgents that have been moving around Iraq in small cells are known to have converged on a neighborhood in Fallujah. Intelligence sources have confirmed that they are now occupying a group of 5 residences in a small neighborhood. There are known to be weapons and explosives in their possession. Unfortunately there are also civilians in the houses and in the surrounding neighborhood.
Objective:
Conduct a house to house sweep of the 5 known residences. Make every effort to capture any known insurgents and safeguard innocent civilians by using speed and surprise while practicing extreme discipline in target acquisition.
FMP WORKOUT
Approach the Neighborhood
Run 400 Meters
Assault 1st Residence (civilians present – pay careful attention to accuracy)
100 DARC KB Swings (standard KB swing – alternating hands at the top of each swing)
*Note that every missed catch is a round that did not hit its target.
Assault 2nd Residence
Sprint 200 Meters
50 KB Clean – Thruster (Re-clean the Kettlebell every rep)
*Alternate sides as needed to get all 100 Clean – Thrusters done with no break
Assault 3rd Residence
Sprint 200 Meters
100 KB Snatch
*Alternate sides as needed to get all 100 Snatches done with no break
Assault 4th Residence
Sprint 200 Meters
50 Clean and Press
* Alternate sides as needed to get all 50 Clean and Press done with no break
Assault 5th Residence (civilians present – pay careful attention to accuracy)
Sprint 200 Meters
Tactical Lunge 100 Steps (pass the Kettlebell between the legs with each step)
*Note that each time you stop or miss a pass you put the lives of your teammates and the innocent civilians at risk.
Move to Extract Vehicles
Run 400 Meters
Timeline:
The mission has been planned to hit the most dangerous buildings first. If the assault element can maintain the element of surprise, they will be able to go from house to house while minimizing the ability for the enemy to escape or use the civilians as hostages. The timeline for the entire mission is 30 minutes. Failure is not an option.
Notes:
Kettlebell Weights – Light – 25lbs / Medium – 35lbs / Heavy 53lbs
Special Thanks to: Joey Hauser, Jr. RKC for his help in designing this FMP
Photo: www.defenseimagery.mil
Mission is fictitious.
- Warning -
This workout is for elite athletes.
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I had two races this weekend. One was a 2.5 mile relay race with obstacles. The obstacles were a hale bale jump and a mud pit crawl. Mel was my partner. The other race was a 10k in support of breast cancer. It was called moms on the run. I wore new socks on the moms on the run and now I have blisters everywhere.
Just completed the FMP in 26 minutes and change in Columbus.
GET SOME
Aaron