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 the Burden Runs to maintain energy for other movements throughout the WOD.
- 2Focus on smooth transitions between movements, especially after runs to optimize time.
- 3Keep Push-Up Bag Drags unbroken when possible to maintain rhythm, but take micro-breaks if necessary for form.
- 4For Bear Complexes, break into smaller sets if needed to maintain good form and avoid excessive fatigue.
- 5Plan when to rest during the high-rep Bear Complex sets strategically to avoid burnout by the final rounds.
Safety Considerations
Technical Focus
Monitor form during Burpees to prevent shoulder strain.
Recommended Warm-Up
General Warm-Up:
- Jogging or Light Running - 3 min(Focus on getting the heart rate up.)
Mobility Work:
- 10 Shoulder Circles(Loosen shoulders for Burpees.)
- 10 Hip Openers(Prepare hips for Squats and Deadlifts.)
- 10 Ankle Stretch(Improve range of motion for runs.)
Activation:
2 rounds- 15 Bodyweight Squats(Activate leg muscles.)
- 10 Push-Ups(Warm up upper body.)
- 5 Mock Burpees (No Weight)(Practice full motion of Burpees.)
Scaling Options
Intermediate
Reduce weights and modify movements for better performance.
- 1
bag facing burpees
Keep the movement the same, reduce weight.
Weight: 50/35 lbs (22/16 kg)
- 2
push up bag drags
Keep the movement the same, reduce weight.
Weight: 50/35 lbs (22/16 kg)
- 3
sumo deadlift high pulls
Keep the movement the same, reduce weight.
Weight: 50/35 lbs (22/16 kg)
- 4
front squats
Keep the movement the same, reduce weight.
Weight: 50/35 lbs (22/16 kg)
- 5
bear complexes
Keep the movement the same, reduce weight.
Weight: 50/35 lbs (22/16 kg)
Scaled
Significantly reduce weights and modify for capability.
- 1
bag facing burpees
Reduce weight and/or perform without the bag.
Weight: 30/20 lbs (14/9 kg)
- 2
push up bag drags
Perform bodyweight Push-Ups instead.
Weight: 30/20 lbs (14/9 kg)
- 3
sumo deadlift high pulls
Reduce weight significantly.
Weight: 30/20 lbs (14/9 kg)
- 4
front squats
Reduce weight significantly.
Weight: 30/20 lbs (14/9 kg)
- 5
bear complexes
Perform movements with lighter weights or no weight.
Weight: 30/20 lbs (14/9 kg)