Brute Force Mile
Workout Details
For Time:
↳ 70/50 lbs (32/23 kg)
↳ 70/50 lbs (32/23 kg)
Then, 10 Rounds of:
↳ 70/50 lbs (32/23 kg)
↳ 70/50 lbs (32/23 kg)
↳ 70/50 lbs (32/23 kg)
↳ 70/50 lbs (32/23 kg)
Then, 1-2-3-4-5-6-7-8-9-10 reps of:
↳ 70/50 lbs (32/23 kg)
↳ 70/50 lbs (32/23 kg)
Coaching Tips
Strategy
- 1Pace yourself during the Burden Runs to maintain energy for the subsequent rounds.
- 2For Bag Facing Burpees, keep a steady rhythm and focus on your breathing to manage fatigue effectively.
- 3Break up movements into manageable sets if you start to feel fatigued so you don't lose form, especially during the Push-Up Bag Drags and Sumo Deadlift High-Pulls.
- 4When transitioning between movements, focus on a smooth hand-off of the bag to save time and energy.
- 5Optimize your run strategy: sprint at the beginning but manage your pace towards the end to ensure you can transition back to strength movements.
Safety Considerations
Technical Focus
Maintain proper form on the Bear Complex to avoid back injury. Watch for excessive rounding of the back.
Recommended Warm-Up
General Warm-Up:
- Jogging - 2 min(Easy jog.)
Mobility Work:
- 5-10 Hip Flexor Stretch - 30 sec
- 5-10 Shoulder Dislocates - 30 sec(Use a band or towel.)
- 5-10 Ankle Rolls - 30 sec(Roll each ankle.)
Activation Set:
3 rounds- 5 Light Bag Facing Burpees(Use a lighter bag if necessary.)
- 5 Light Sumo Deadlift High-Pulls(Focus on form.)
- 10 Air Squats(Slow and controlled.)
Scaling Options
Intermediate
Reduce weight by ~20% and adjust reps where necessary.
- 1
bag facing burpee
Keep bag weight the same but reduce total reps by 20%.
Weight: 56/40 lbs (25/18 kg)
- 2
burden run
No modification.
Weight: 56/40 lbs (25/18 kg)
- 3
push up bag drag
Adjustment for lower weight.
Weight: 56/40 lbs (25/18 kg)
- 4
sumo deadlift high pull
Adjustment for lower weight.
Weight: 56/40 lbs (25/18 kg)
- 5
front squat
Adjustment for lower weight.
Weight: 56/40 lbs (25/18 kg)
- 6
bear complex
Adjustment for lower weight.
Weight: 56/40 lbs (25/18 kg)
Scaled
Reduce weight by ~40% with movement modifications as needed.
- 1
bag facing burpee
Reduce to 30 total reps for the scaled version.
Weight: 42/30 lbs (19/14 kg)
- 2
burden run
No modification.
Weight: 42/30 lbs (19/14 kg)
- 3
push up bag drag
Reduce reps to 3 per round.
Weight: 42/30 lbs (19/14 kg)
- 4
sumo deadlift high pull
Reduce reps to 3 per round.
Weight: 42/30 lbs (19/14 kg)
- 5
front squat
Reduce reps to 3 per round.
Weight: 42/30 lbs (19/14 kg)
- 6
bear complex
Use a lighter bag or combine with bodyweight movements.
Weight: 42/30 lbs (19/14 kg)