29/10/22 Saturday Workout of the Day

Warm up

500m Bike

20 Dislocates

10 Passive active Hang

10 Squats

Metcon (50min Cap)

OPERATION: REDIRECT

Full Mission Profile

Situation:

Moments ago an intelligence gathering team intercepted a cellular phone call between a known terrorist leader that has been under surveillance and a team of insurgents operating in the field. The call confirmed that the field team, who had kidnapped a British Engineer working in Afghanistan approximately a month ago, was in the process of moving him on foot when he fell down into a ravine, breaking a leg and sustaining head trauma. The leader ordered the team to stay put until a support team arrived to assist in moving him to an unknown location.

The call enabled the exact position of the field team to be pinpointed in a hilly area that is known to have bands of terrorists and sympathizers. A small SOF team is in the area on another mission, which can be redirected. They will need to execute immediately on foot, however, as there are no air assets in the area.

Objective:

Redirect small Special Operations Force to travel on foot to the location of the hostage and enemy forces. SOF unit will assault the enemy and retrieve the hostage, carrying him overland to a safe location where rescue vehicles will rendezvous with the team for exfil to Forward Operating Base.

Timeline:

SOF unit will have approximately 50 minutes from the time of insert to locate hostage, eliminate terrorist team and move to safe distance.

If the rescue team is compromised due to detection by larger enemy forces, SOF team will be required to tactically until close air support (CAS) can assist.

FMP WORKOUT

Insert:

Run 1.4km

Actions at Objective:

5 Rounds of:

· 10 Burpees

· 20 Push Ups

· 10 Kettlebell Swings 24/16

· 20 Dumbbell Thrusters 22.5/15

Extract:

If team begins extract in less than 35 minutes:

Run/Walk 700m with 2 Kettlebell 32/24

If team begins extract in more than 35 minutes:

Run/Walk 700m with 2 Kettlebell 32/24 – Stopping every 100m to do 10 KB Swings.

Cool down

1 Lap

cobra

up/down dog

pigeon

couch

childs pose

happy baby

calf

german hang