OPERATION: ROCK OR ROLL
Full Mission Profile
Situation:
Moments ago a distress radio call came into the Search and Rescue station about a severely injured pair of hunters on King Mountain, north of Palmer, Alaska.
Both are injured, but one has a severe compound femur fracture and has lost a lot of blood. The other hunter sustained minor injuries, but is unable to move his partner.
The incident that caused the injuries was a large rock slide, which also completely obstructed the narrow trail on the steep cliff that offers the quickest access to the injured victims.
A rescue helicopter has been called, but due to a previous call will not be able to be on station for 4 hours. The victim with the compound fracture will not last that long. The rescue team must choose either to move clear a path through the rocks or take a narrow trail around the back of the mountain to get to the victims.
FMP WORKOUT
Option A:
If you choose to clear a path through the fallen rocks (shorter distance – but heavier):
Deadlift – 10,000lbs
Clean – 7,500lbs
Press, Push Press, or Jerk – 5,000lbs
*Scale your weight to your ability and keep track of lifts (i.e. 10 cleans at 95lbs = 950lbs). Mix up lifts as needed. Feel free to change weight as needed.
Note your time from beginning to end of all lifts
Option B:
If you choose to take the trail around to the other side (longer – but no heavy lifting):
Run 15K (9.6 miles)
Note the time of the run from beginning to end.
______________________________________________
Mission is fictitious.
- Warning -
This workout is for elite athletes.
Not there yet? Check out the Training Programs
Photo credit: Alaska State Trooper website.
Guerrilla Training in Alaska
True functional training should be realized in the real world.The unconventional mindset of Guerrilla Training tests your ability to move outside the gym to the outdoors where the landscape offers limitless challenges.
This is a short video of some examples of objects I used when on a trip to Alaska recently.
OPERATION: CRUISE CONTROL
Full Mission Profile
Situation
Last week a multinational terrorist group calling themselves “The Sword” released a video that warned the world that they would soon begin to pay for their wrongdoings on their own soil.
Approximately 12 hours ago a cruise ship based out of San Francisco was boarded off the coast of Mexico by a terrorist group claiming to be “The Sword”. They took the passengers and crew hostage, after the crew was able to transmit a short distress signal. About 2 hours ago The Sword released another video warning that the world would soon feel the first slash of The Sword.
Objective
Deploy a small special operations unit under the cover of night to board the ship and systematically take down the terrorists by hitting hard and fast.
FMP WORKOUT
Insert to Ship – Max time 20 minutes
Swim 1000 Yards or Meters (Substitute 5000 Meter Row)
5 minute transition time allowed
Board the Ship – Max time 10 minutes
5 Rounds of:
10 Dead Hang Pull Ups
20 Squats
5 minute transition time allowed
Take out the Terrorists – Max time 20 minutes
Run 100 Yards
100 Kettlebell Swings
Run 100 Yards
50 KB Snatches each arm – change arms as necessary
Run 100 Yards
100 Push Ups
Run 100 Yards
50 Burpees
Notes:
Failure to adhere to the timeline constitutes failure of the mission.
Post your total time – must be under 60 minutes for mission success.
Mission is fictitious.
- Warning -
This workout is for elite athletes.
Not there yet? Check out the Training Programs
