A goal worth fighting for. The Bear of Destroy.

  I have created a new workout, well more of a challenge, as an end result of a two week sector of training. It is a very long workout, during which one will run almost three miles, swing a 50lb KB 240 times, involving both hands in unison, as well as individually. The athlete will also be required to press a 50lb KB 240 times. In addition to all that, during this deathly task the athlete must complete 60 total pull ups. Now at first it may seem like "too much" for a workout, teetering on the edge of what is beneficial and what is just torturous. well, that is true. It is brutal, cold hearted, and painful. And that is the intent.

  Keep in mind now that this is not a "Workout of the Day" or "WOD" style event. It is intended to be a challenge of an athletes mental and physical resolve. It is meant to push you to the edge and force you to keep a cool head and KEEP MOVING. I would not recommend any newer comrades attempting this one, unless of course you are already in pretty good shape and/or you intend on scaling the workout to your fitness level. Obviously less weight could be used to lighten the burden on less experienced, young, or female athletes. Standard weight for adult male comrades will be 50lbs. One of the beautiful things about this challenge is that it requires nothing more than a pull up bar, room to run, a single 50lb KB, and an athlete willing to give it his all for something in the neighborhood of 30 minutes. Pure torture, no rest. Metal fortitude will be tested.

  Enter the Bear of Destroy.

Inverted Pyramid style. 5 Rounds in order of 1,2,3,2,1.
Women (20lb-35lb KB based on level of fitness) Men (50lb KB standard, 35lb scaled for beginners)

Round 1:
800m Run
30 2 Hand KB Swing
15 R Hand KB Swing
15 L Hand KB Swing
15 R Hand KB C&P
15 L Hand KB C&P
15 Pull ups

Round 2:
400m Run
20 2 Hand KB Swing
10 R Hand KB Swing
10 L Hand KB Swing
10 R Hand KB C&P
10 L Hand  KB C&P
10 Pull ups

Round 3:
200m Run
10 2 Hand KB Swing
5 R Hand KB Swing
5 L Hand KB Swing
5 R Hand KB C&P
5 L Hand KB C&P
5 Pull ups

That's it. No big deal, don't worry you can collapse in a pool of your own sweat and misery when you are done. No body will mind. You earned it.

  I will continue in greater detail in a future entry about how we intend to ready ourselves for this challenge. From the workouts we will do to prepare ourselves to the phase of reduction in volume, without reducing our activity level. Once again this is only something you do rarely. And mostly to challenge your level of fitness. Not for fitness development. Thanks for reading comrades, and upon completing this grinder of a task, stand proud like the mighty bear we all strive to be.