Alan here: I just want to apologize for this one. This comes as a special request from the ICE Faculty who will all be in Puerto Rico together this week on vacation as a workout they can perform on the beach. If you’ve never done #GutcheckThursday before, just know that workouts like these are not our intention
Intended Stimulus
Block your schedule for an hour or two for this one. This is a Hero workout in the honor of Marine CPL Albert “Bert” P. Gettings, killed in action on 5JAN2006 while serving in Operation Iraqi Freedom. This is a long grinder with plenty of redundant movements designed to bog you down. This is a high volume workout that will burn a lot of calories but take a little bit of your fitness with it as well due to all of the repetition. Be mindful of scaling given the running volume (1.5 miles), horizontal pressing volume (300 reps), and squatting volume (350 reps/leg)
Movement Standards
Burpees finish chest to deck at the bottom and at the top with a small jump off the ground after hips & knees reach full extension
Push-ups finish chest to deck at the bottom with thighs touching the ground and at the top with arms in full extension
Walking lunges finish at the bottom with knee contacting ground and at the top with hip & knee reaching full extension before beginning the next lunge
Air squats finish at the bottom in a full depth squat, hip crease below knee, and at the top with hips & knees in full extension
Adaptations / Modifications / Scales
Reduce the range of motion on any movement as needed
Scale the volume as needed based on your capacity or your client/patient’s capacity and the time domain that you have to workout. Again, this workout will take most individuals 60-75 minutes, so be mindful of the time commitment.
Have “fun”!
