The Cadre's Blog – August 2010 Archive (25)

2x:

9-8-7-6-5-4-3-2-1

Bench Press

Pullups

Two reverse ladders of bench press and pullups. 9 bench, 9 pullups. 8 bench, 8 pullups, and so on, down to 1. Repeat.

TRI-OPERATOR:

The Tri-Operator is like a military triathlon. A personal Ironman

for FF Athletes. It consists of:

-10k Run

-1500m Swim

-10k Ruck



This event, like a triathlon, is timed from start to finish. That includes transitions (i.e., changing from running clothes to swimming gear, back to rucking, etc.). Most FF Athletes will be doing this…

Run:

Sprint 20 Seconds

Walk 10 Seconds

Do these short intervals until you complete 1/4 mile (one lap on a track). Then rest 1 minute. That's one round. Repeat continuously for 40 minutes.

5 Rounds:

10 Snatch with 2 kb or 2 db

90 seconds run

Run 40 Minutes

Swim 30 Minutes

Run 20 Minutes

2 Hour Ruck. 50 lbs load.

Max Rounds, 1 Hour:

800m run

20 Weighted Lunges (10 per leg)

40 crunches

30 flutterkicks