Warmup
3 Rounds
10 Alternating bodyweight lunge
10 Alternating side to side bodyweight lunge
30s Calf stretch
30s Seated hamstring stretch
30s Quad stretch on each leg
Workout
“Neil Farmstrong”- “1 Giant step for man….” 1000 Sandbag Step Ups (500 per lead leg) for time. Use an 18” bench, box, or step. Feeling jiggy, use a 24” box. Scale down to a 12” box as needed. Hold the Sandbag any way you want (Zercher, bear hug, shoulder, front rack, etc). Change sandbag placement throughout the workout as you see fit.
Background behind 1000 step ups
*While Neil Farmstrong is a fun name for today’s workout please also see the hero workout “Chad” for further inspiration into 1000 weighted step ups for time!
*”A few weeks ago we lost an American hero. A friend of mine and someone I worked with when I was in the Navy. At his funeral his wife mentioned that he did 1000 step-ups for time with a 45 pound pack on a 20 inch box to train for climbing Mt Aconcagua. We did it as a celebration of his life and to honor his memory. -Dave Castro”
Cool Down
Childs pose for 3 min
and then
Scaled – 500 with 2 15lb DBs in Farmer’s Carry. Child’s then corpse pose. Volume wow.
75:27 – 50lb bag every 100 switch carry. Shoulder, front rack, shoulder, bearhug, shoulder, suitcase switching sides every 25, shoulder, single shoulder switching every 25, shoulder, over head press for the last 100…..which was an awful/great idea and took me forever to get through.
Got real spicy.
Nice!
18” box. 35lb plate for the first 400ish. Got to a point where I couldn’t grip the plate anymore (sweat). Switched to a 20lb vest and held a 20lb d-ball. Much better. But by then it was 95F outside and I was outta gas. Stopped at 700something.
Definite mental.
Well done, 1000 will be waiting.
Yea this was mental. 55lb sandbag 18in box, mainly alternated shoulders. Didn’t even time it cuz I honestly didn’t think I would finish it but it took awhile, close to 1.5 hours. Florida heat is brutal in my garage but man I feel good
Awesome work