OPERATION: CROWS NEST
Full Mission Profile
Situation:
As part of a larger joint military operation to push al Queda militants out of a mountainous region in Afghanistan, coalition forces must secure key high observation points. The attainment of these positions is essential to guide air assets to their proper targets.
Your special operations team has been assigned an observation point code named “Crow’s Nest”, which is currently controlled by an enemy force of about 8 fighters. You will insert at a time when the enemy forces have consistently been observed taking a short break to change guards. It is essential that you take control of that position at all cost.
Objective:
Prior to the change of guard your team will HALO in to a small area just below the observation point. Upon radio confirmation that the enemy forces are linking up to switch over, you will rapidly ascend to the point and take them out. Because the element of surprise is the only advantage (they will have the high ground), it is essential that your team make the ascent as fast as possible. Once the point is taken, radio HQ for further orders.
Full Mission Profile
Ascent:
400 Meter Walking Lunge (knee must touch ground with every step)
Take the Point:
IF THE ASCENT TOOK:
Less than 9 Minutes -
5 rounds of:
- 10 Kettlebell Swings (35#/53#)
- 5 Burpees
- 5 Sumo Deadlift High Pull (35#/53#)
9 Minutes to 11 Minutes –
10 rounds of:
- 10 Kettlebell Swings (35#/53#)
- 5 Burpees
- 5 Sumo Deadlift High Pull (35#/53#)
11 Minutes to 13 Minutes –
12 rounds of:
- 10 Kettlebell Swings (35#/53#)
- 5 Burpees
- 5 Sumo Deadlift High Pull (35#/53#)
13 Minutes to 15 Minutes –
14 rounds of:
- 10 Kettlebell Swings (35#/53#)
- 5 Burpees
- 5 Sumo Deadlift High Pull (35#/53#)
Over 15 Minutes –
15 rounds of:
- 10 Kettlebell Swings (35#/53#)
- 5 Burpees
- 5 Sumo Deadlift High Pull (35#/53#)
Notes:
Hurry up because when things go bad – they go bad fast
Push yourself with everything you have on the ascent
In a walking lunge, keep your chest up, your hands off your thighs, and go all the way down until your knee touches the ground
_______________________
Mission is fictitious.
- Warning -
This workout is for elite athletes.
Not there yet? Check out the Training Programs
OPERATION: AVALANCHE
Full Mission Profile
Situation:
While on a training exercise earlier today, a NATO aircraft malfunctioned forcing the pilot to eject over the French Pyrenees mountains. The pilot sustained no major injuries, but is suffering from the severe cold, and will need to be rescued ASAP if he is to survive.
Objective:
Your special operations unit will take a helicopter to a safe landing spot approximately 5 Kilometers from where the pilot’s GPS beacon is. This would be a fairly routine rescue, except that you will have to ascend over 2000 vertical feet, deal with hypoxia, and traverse difficult terrain.
Your team will be carrying a state of the art rewarming suit for the pilot. Each man’s load is approximately 40lbs. Based on current temperatures and an incoming storm, you have a drop dead time of 1 hour to get to the pilot and stabilize him to move.
After you have stabilized the pilot, radio the helicopter for pickup location. Because of incoming weather, the longer you take to get there, the farther you will have to go to be picked up.
FMP WORKOUT
Wear a backpack or rucksack weighing 25-40 lbs.
Insert:
4 Rounds of:
- Run 400 Meters
- 50 Squats
3 Rounds of:
- Kettlebell Swing Breathing Ladder to 5 (use 35lbs or 53lbs KB)
4 Rounds of:
- Run 400 Meters
- 10 Burpees
3 Rope Ascents (or 50 Pull Ups)
4 Rounds of:
- Run 400 Meters
- 25 Box Step Ups (each leg)
3 Rounds of:
- Kettlebell Swing Breathing Ladder to 5 (use 35lbs or 53lbs KB)
- 4 Long Jumps (2 out and 2 back)
Exfil:
If your Insert was 50 minutes or less – Helo comes to you
If your Insert was 50 minutes to 1 hour – Run 800 Meters with Rucksack
If your Insert was 1 hour or more – Run 1 Mile with Rucksack
Notes:
KB Breathing Ladder – read the instructions in the following link http://www.gymjones.com/knowledge.php?id=27
Push yourself hard and watch your time.
Make sure you are performing the exercises correctly.
_______________________
Mission is fictitious.
- Warning -
This workout is for elite athletes.
Not there yet? Check out the Training Programs
