{"id":15944,"date":"2011-03-17T10:43:10","date_gmt":"2011-03-17T15:43:10","guid":{"rendered":"http:\/\/artofmanliness.com\/?p=15944"},"modified":"2021-06-01T11:32:28","modified_gmt":"2021-06-01T16:32:28","slug":"hero-training-the-pulling-to-safety-workout","status":"publish","type":"post","link":"https:\/\/www.artofmanliness.com\/health-fitness\/fitness\/hero-training-the-pulling-to-safety-workout\/","title":{"rendered":"Hero Training: The Pulling to Safety Workout"},"content":{"rendered":"

\"Men<\/p>\n

Editor\u2019s note: This is a guest post from Chad Howse.<\/a> For this series on hero training, every other week Chad will give Art of Manliness readers a workout based on building the strength and fitness needed to tackle a heroic task. Even if you never have to step in to save the day, it\u2019s just a fun way to focus on functional fitness and motivate yourself to get in shape!<\/em><\/p>\n

Let\u2019s set the scene:<\/strong><\/p>\n

You\u2019re headed down a crocodile-infested river with the bad guys in hot pursuit, fedora on your head, and a waterfall fast approaching around the bend. The current is strong, rendering the oars attached to your boat virtually useless. Getting out of the boat is not an option; the current would sweep you under and towards the waterfall.<\/p>\n

It\u2019s just you and your cargo: a beautiful young lady caught up in a mess that you are now responsible for fixing.<\/p>\n

You notice a tree branch up ahead hanging over the river. If you can grab onto the branch as you pass under it, you can climb to safety with the young lady on your back, watching as your boat goes crashing over the falls.<\/p>\n

It\u2019s a do or die situation. There\u2019s just one question:<\/p>\n

Do you have the strength?<\/strong><\/p>\n

For this hero mission we\u2019re going to be primarily working on three aspects of strength:<\/p>\n

    \n
  1. Our upper body pulling strength and endurance.<\/li>\n
  2. Our grip strength and endurance.<\/li>\n
  3. Our core strength. Stability is going to be big with this mission.<\/li>\n<\/ol>\n

    To gain these abilities, we\u2019re going to be doing a challenge workout. You\u2019re given a list of exercises which have been chosen to help you build the strength needed to be a hero in this situation. We are lowering the reps and upping the weight being used, as we\u2019re going to be pulling more than ourselves (the young lady).<\/p>\n

    We\u2019re going to be doing a challenge-based workout because it\u2019s the closest method of training to the real life situation. In instances like this you\u2019re not going to have rest periods or breaks. You either succeed or you don\u2019t.<\/p>\n

    The weights used in the workouts are split into three categories: beginner, intermediate, and advanced, depending on your fitness level.<\/p>\n

    Get each station set before you begin the challenge, as you don\u2019t want to be wasting time setting up the various exercises. As soon as you start the first exercise, start the clock as well. Go through each of the exercises, taking minimal rests only when you can\u2019t go on any further. As soon as you\u2019ve finished the last rep of the last exercise, stop the clock: this is your score.<\/p>\n

    The Pulling to Safety Challenge Workout<\/strong><\/h3>\n

    Complete 30 repetitions for each exercise unless otherwise stated.<\/p>\n

    Weight to be used (3 categories):<\/strong><\/p>\n

      \n
    • Bent-over row \u2013 beginner: 45 lbs, intermediate: 90 lbs, advanced: 155 lbs<\/li>\n
    • Farmer\u2019s walk \u2013 beginner: 20 lbs, intermediate: 40 lbs, advanced: 80 lbs<\/li>\n
    • Barbell curls \u2013 beginner: 45 lbs, intermediate: 65 lbs, advanced: 95 lbs<\/li>\n<\/ul>\n

      1. Alternating chin-ups \u2013 <\/strong>using a rope or towel<\/p>\n

      2. Bent-over row \u2013 <\/strong>using a rope or towel<\/p>\n

      3. Farmer\u2019s walk<\/strong> \u2013 60 seconds total<\/p>\n

      4. Barbell curls<\/strong><\/p>\n

      5. Plank \u2013<\/strong> 120 seconds total time<\/p>\n

      6. Hanging leg raise \u2013<\/strong> 20 reps<\/p>\n