WOW with Coach Andrew | Sled Fit
Winter is coming. Along with the cold and snow comes a whole new portfolio of outdoor adventure opportunities. You’re doing the physical work- getting those leg blasters, squats, and core work in, but the Tetons demand more than physical strength. Mental toughness is crucial to having fun, staying safe in the mountains, and completing your goals in the mountains. This next workout is designed to strengthen your mental toughness. When you’re on the sufferfest of your life, you’ll be glad you spent some time grinding it out in the gym to prepare both your mind and your body.
Most of the work is done during a 30 minute AMRAP which consists of just three exercises- weighted step-ups onto a bench, barbell hang cleans, and sand bag get ups. Repeating the same three exercises for 30 minutes takes a mental commitment. The mental component of this work is increased by adding more reps each round. Not only is it a mental hurdle to be on repeat, but moving forward when you know it is going to get harder takes endurance beyond just the physical.
We finish with some work focusing on hip durability for injury prevention on the skin track and boot pack and also the lower back because…back packs.
Warm-up:
4 Rounds
10 x Walking Lunges
10 x Push ups
10 x Sit-ups
4 x Sprints
30 minute AMRAP- Increase reps by 1 or 10 accordingly each round; get through as many rounds as possible in 30 minutes
- Round 1: 10 weighted step-ups, 1 barbell clean, 1 sand bag get up
- Round 2: 20 weighted step-ups, 2 barbell cleans, 2 sand bag get ups
- Round 3: 30 weighted step-ups, 3 barbell cleans, 3 sand bag get ups
- Round 4: 40 weighted step-ups, 4 barbell cleans, 4 sand bag get ups
- Round 5: 50 weighted step-ups, 5 barbell cleans, 5 sand bag get ups
- Round 6: 60 weighted step-ups, 6 barbell cleans, 6 sand bag get ups
- Round 7: 70 weighted step-ups, 7 barbell cleans, 7 sand bag get ups
- Round 8: 80 weighted step-ups, 8 barbell cleans, 8 sand bag get ups
- Round 9: 90 weighted step-ups, 9 barbell cleans. 9 sand bag get ups
- Round 10: 100 weighted step-ups, 10 barbell cleans, 10 sandbag get ups
If you get past round 10, keep increasing until the 30 minutes is up.
4 Rounds Tabata (20 seconds on/10 seconds rest):
Single leg bridge (right leg)
Single leg bridge (left leg)
Single leg bridge (right leg)
Single leg bridge (left leg)
Russian Twist with plate
Supine plank with walk outs
2 rounds:
30 band walks to the right
30 band walks to the left
20/20 standing founder/kneeling founder
Let the suffering commence!
Related posts
