This time of year we all think of things for which we are thankful. There are many things that I am thankful for this year, the biggest is the second addition to our family. One thing that I am thankful for that not many people would think to be thankful for is suffering.
I am blessed that the suffering I am faced with is self inflicted. Long grinding workouts (sufferfests) that challenge my physical and mental capabilities have become an important part of my life. In addition to helping me stay fit in order to fully enjoy life and make me feel alive, the workouts also help set an example for my kids.
I am even more blessed that my suffering is done in good company. Whether it be with friends or family, suffering is always better when it is done in good company. The past year has seen NCR SQD grow to include some very strong women and men. I hope that as we move in to a new year I have the opportunity to suffer alongside them again.
Over the next couple of months be on the look out for information on next year’s event and hopefully some exciting new things to come. One addition to the website next year will be a weekly workout. These workouts are generally partner workouts, but can be amended for individuals.
In the meantime, below are two short little Christmas presents. One is courtesy of the Outlaw Way and the other is courtesy of the old GORUCK training page. You will need weights, a box, and a pull-up bar for the Outlaw version. For the GORUCK version you will need just your ruck or sandbag.
Enjoy the suffer. Merry Christmas!
“The 12 Days of Outlaw” (edited to lower weights)
1 Clean & Jerk @ 115/95#
3 Box Jumps 24″
4 Hang Snatch (full) 95# or use dumbbells for single arm snatch
5 Bar Facing Burpees
6 Push Press 115/75#
7 Pistols (alternating)
9 Wall Ball 20/14#
10 C2B Pullups
12 Front Squats 115/95# (no racks)
*Just The Tip: Perform this workout similar to the “12 Days of Christmas” song goes, except each round starts with 1. After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round. I.E. do 1 C&J, then 1 C&J + 2 MU, then 1 C&J + 2 MU + 3 Box Jumps, etc. The WOD is complete when the 12 Front Squats are completed.
“12 Days of GORUCK”
For time, just as the song goes:
1 x SandBag Power Clean (60#/40#)
2 x SandBag Shouldering
3 x SandBag Front Squats
4 x SandBag Shoulder-to-Shoulder
5 x Burpees
6 x Pull-Ups
7 x Kettlebell Swings (53#/35#)
8 x Switch Lunges
9 x Box Jumps (24″/20″)
10 x Push-Ups
11 x Med Ball Thruster (20#/14#)
12 x Knee-to-Elbow
*Just The Tip: Same sequence as above.
At the beginning of this workout you will find that you can move quickly, but as the sets go on, and more elements and reps are added to the workout, your set times will increase.
Pull-Ups can be strict or kipping. KBS can be russian or american. For Switch lunges, you will start in a lunge position, jump up and exchange legs in midair and land with the opposite leg in front. This equals one-rep. When doing Med Ball Thrusters, hold the MB close to your chest. Perform a full squat, then rise up and press the ball overhead.
Keep in mind that for sandbag shouldering and shoulder-to-shoulder, each pull or press will equal one-rep. Don’t do double the work, unless you want to.