Training for the Warrior Athlete
Full Mission Profile
Situation:
A remote village in Somalia, Africa has been hard hit by disease and famine and desperately need medical supplies and food. The medical clinic in the village is overrun with the sick, and has been vigorously pleading with NATO commanders to send help.
In the last few months there has been an increase in armed militias targeting convoys carrying medicine and food supplies. The tactics for these hits usually include detonation of an IED at the lead vehicle followed by small arms fire from a group of 4 to 8 insurgents in ambush positions.
Moments ago the convoy that was sent to deliver the medical supplies and food to the small village radiod an emergency message that it was just struck by an insurgent IED and is taking fire. The convoy’s security element is repelling the attack, but need backup to get the convoy back on track.
Objective:
Your special operations team will rendevouz with the convoy and eliminate the insurgent threat through ‘violence of action’ and superior firepower. Your team will then load all cargo from the disabled lead vegicle onto the other trucks and safely escort the vehicles the rest of the way to the village.
FMP WORKOUT
Rendezvous with Convoy:
Run 1.5 Miles with 25-30lbs light assault pack.
Contact with Militia:
5 Rounds of:
Run 100 Meters
10 Burpees
Load Supplies:
5 Rounds of:
10 Deadlifts (Heavy = 185lbs / Medium = 135lbs / Light = 95lbs)
5 Clean and Jerk (Heavy = 135lbs / Medium = 95lbs / Light = 65lbs)
Security Coverage to Village:
Run 1.5 Miles with 25-30lbs light assault pack
Notes:
All phases of this operation need to be performed at high intensity:
Move to ambush site with great haste to minimize collateral damage.
Take out the bad guys by utilizing overwhelming force.
Load the supplies quickly, in case more bad guys are on their way.
Escort convoy to village as fast as possible.
Photo credit: DefenseImagery.mil
_________________________
Mission is fictitious.
- Warning -
This workout is for elite athletes.
Not there yet? Check out the Training Programs
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.
Coach… Thanks for updating the website.
I’m going to hit this one on Saturday. I was introduced to this site a while back when doing the navyseals.com WODs but never actually completed any. Since I’m just doing crossfit mainsite WODs these days I’d like to do something more practical/tactical on the weekends. I’ll let you know how it goes.
I did this FMP today at Battle Born Crossfit with:
Alena
Mel
Matt
Scott
Rendezvous: 16:00
Contact: 9:55
Load Supplies: 9:55
(We used Medium weight for everything)
Security Coverage: 16:11
total time was 41:16
I felt great on this one. No pain in my IT band area, so I think I’m recovering well!
hit this on sat with 16 people over 2 classes in Scotland – used heavy weight and a 2olb reebok vest for runs, good workout
[...] Operation: Safe Passage [...]
I found your blog on Google. I’ve bookmarked it and will watch out for your next blog post.
Well said! – I looked up the Wiki on this and it did not have as detailed info – thanks!
Aw, this was a really good post. In theory I’d like to write like this also – taking time and real effort to make a good article… but what can I say… I procrastinate alot and never seem to get something done.