Training for the Warrior Athlete
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.
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Photo credit: Alaska State Trooper website.
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WOW…Rob this site has changed. I am impressed. I’m looking forward to seeing you next weekend with the trainees. Peace Ben
Coach
this is Nicholas and LiCausi checking in from Great Lakes RTC. things are going well on our end, hope everything is going great for you.were going to do this WOD for our liberty sunday. we’ll keep in touch.
-hoo yah!
This came in from Ricardo to me via FaceBook:
Hi Rob,
It is not clear to me where to post my time. Do I post in the FMP Facebook page or on brassringfitness? I completed the mission in a time of 26:53.
I did it in 5 rounds:
Round 1-3
200 lb. Deadlift (x10)
100 lb. Power Clean (x10)
100 lb. Jerk (x10)
Round 4-5
200 lb. Deadlift (x10)
100 lb. Power Clean (x20)*
100 lb. Jerk (x10)
*before Round 5 of the cleans, I did 5 additional power cleans which brought my total to 75 power cleans (7,500 lb)
Thanks for inviting me to be a part of this.
Hit this on Sat 730am used
225lb on the deadlift x 45
135lb on the Clean x 56
135lb on the jerk x 37
due to there being 8 of us we set up the bars for the deads and cleans and hit 10 deadlifts then 10 cleans until the reps were finished then set up the jerk and stormed through in sets of 10 – good workout!!
Warm Up: 1 mile treadmill run on random hill setting, 8-10 mph.
Need to get to the slide somehow.
Chose the weighted option. Used 135 lbs. for all exercises. Did full squat cleans. Broke it up into 5 rounds.
5 Rounds
Deadlifts: 15 reps
Squat Cleans: 11 reps (12 reps on 1st round)
Push Jerks: 8 reps (6 reps on 5th round)
Time: 33:56
Slow time. Cleans were limiting factor.
Thanks for the great tips! Definately great exercises to build mass.