Chrissy’s Race Challenge:
1 mile warm up run
1 mile, very fast
-20 dumbbell shoulder presses each hand, with weight that will challenge you. (can substitute other heavy object)
-max pull ups to failure
1 mile, very fast
-50 yards backwards bear crawl
-50 yards forward bear crawl
-0.25 mile heavy object carry
1 mile, very fast
-25 burpees
-50 yard heavy carry with heavy object (eg. farmer carries, zercher carry, etc)
1 mile, very fast
-50 pushups
-100 air squats
1 mile cool down, easy jog
Then, do a dead hang challenge. Dead hang as long as possible, immediately after you finish run
Chrissy’s Blitz Challenge:
½ mile warm up run
½ mile, very fast
-15 dumbbell shoulder presses, each hand, with weight that will challenge you. (can substitute other heavy object)
-max pull ups to failure
½ mile, very fast
-50 yards backwards bear crawl
-50 yards forward bear crawl
-0.25 mile heavy object carry
½ mile, very fast
-25 burpees
-50 yard heavy carry with heavy object (eg. farmer carries, zercher carry, etc)
½ mile, very fast
-30 pushups
-60 air squats
1 mile cool down, easy jog
Then, do a dead hang challenge. Dead hang as long as possible, immediately after you finish run.
//Sam’s notes:
You can always substitute walking, walk-running, or rucking if you prefer, Sam uses and recommends GORUCK 20L Rucker and Ruck Plate.