PACK.PROTOCOL
A PHILOSOPHY OF SHARED SUFFERING
All goals are shared, all adversity is attacked as a pack. Workouts carrying the Pack.Protocol all share the same fundamentals; the destination is reached moving as a single unit. Every pack member attacks one after the other until the requirement is met – then all move onto the next movement.
TRANSITION CONSEQUENCE
On this workout – every transition mid exercise carries the payment of 5 sprawls completed by the person being replaced. Not completed on transitions to different exercises.
PACK: 2 WOLVES
This has been calibrated to be taken on as a pair. If there are more of you – increase the reps & increase the Transition Consequence.
DARKENED LIGHTS
Darkened Lights are our workout modifiers for those seeking out additional adversity. The lights whom help us find the way are now dimmed, prepare for more intense mental and physical struggle.
Make your Sigr count.
CELESTIAL
Decrease your weight to increase your time under tension on all movements.
EMBRACE ADVERSITY
Failure is always an option. Failure carries Consequence.
MOVE AS A PACK
ENGAGE
This is your finishing conditioner. It can be used as a full workout, ensuring you are properly warmed up due to the technical nature of many of the movements. For the battle hardened wolves – this is your conditioning following your heavier work.
EXECUTE
EARN FAVOUR – 100 CALS ASSAULT BIKE
Prove your worth and willingness to embrace the coming storm with 100 cals on the assault bike. You go, I go. Monitor your RPM’s to ensure there is no cruising or comfort.
KNEES TO ELBOWS HANGING CRUNCH x 40
Hanging from a bar – hands close together with an over / under grip. Bring your knees up to touch your elbows for one rep.
DUMBBELL SINGLE ARM SNATCHES x 60
Can be replaced with a Kettlebell depending on preference. Again – choose a weight that challenges at the 10-15 rep mark.
KNEES TO ELBOWS HANGING CRUNCH x 40
Hanging from a bar – hands close together with an over / under grip. Bring your knees up to touch your elbows for one rep.
KETTLEBELL SWINGS X 60
Again – use a heavy enough weight that 10 are a challenge. Form is key here. Control the weight, do not be controlled by it.
STAND TOGETHER – 100 CALS ASSAULT BIKE
Just like the start – only a little more fatigued. Everything else, remains unchanged – Broken, and yet; going again.
