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15 min. AMRAP (as many rounds as possible):
8x Sandbag Zercher Squat
50m Bear Hug Sandbag Carry
-This workout is meant to use a fairly heavy (for you) sandbag. You can add or reduce reps on the squats and distance on the carry based on the load you’re working with.
-Pullup Substitions: 16x Sandbag Rows, 10x Table Bodyweight Rows (or other low horizontal sturdy object), 8x Band assisted Pullups, 8-12x Jumping Pullups, 16x Renegade Rows, 12x Ring Rows
-You can also take a towel or bedsheet and anchor the middle around something sturdy (door frame, tree branch, etc) to do rows or pullups on
80# sandbag. I don’t have a bar, so I substituted 16 bentover rows for the pullups.
4 full rounds + 8 squats & 11 rows
I suspect my back will be sore tomorrow. Thanks JM.
June 2017 Intro CQB, FOF-Team Deplorables
October 2017 MVT South - CTT/DA
March 2018 DCH
6 full reps
75 lbs sandbag, substituted 16 bent over rows for pull-ups…gassed after that one!
50 lb Bag of Dog Food
(2 rounds with pullups and 3 rounds rows.)
Note: I can’t do pull ups to exhaustion, c-spine damage is supported by strong muscles, but if muscles pushed too far this leads to several days of complications.
For those with knee problems (patellar tendonitis, patellofemoral osteoarthritis, torn ACL/PCL) NOT recommended to go beyond horizontal (thighs). This puts tremendous pressure on the patellar tendon.
Which is heavier - a soldier's pack or a slave's chains? Napoleon
Strength, Honor. Maximus (Gladiator)
If you tolerate evil, you yourself are evil.
Col Hugo Martinez, Commander Search Bloc
William, in The Republic - CRS/CTT 2017, HEAT 2/CQB/FonF 2018, DCH 2018, HEAT 2/FonF 2019
+ 8 squats
+ 6 pullups
I was just walking the bearhug carries. Really feel like you could burn this one up if you ran those.
Weak Men can't be virtuous. - JBP
4 full rounds + 8 squats & 4 pull ups.
80# barbell for Squats
Standard Pull ups
100# sandbag for carry.
This one sucked. Need to do it a lot more.
Yes, yes. I know my way around MVT.
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