We are focusing on building the physical requirements for the Bucket Carry, as well as mental toughness to execute it. You will push yourself to your limits, and then you will push yourself a little bit further. Stay tough with this week. But put in the work here and that dreaded bucket is guaranteed to feel lighter the next time you face it on the course.
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Monday: Bucket Carry Workout -Strength
With the Bucket Carry, the majority of the bucket's weight will be carried throughout your posterior chain. From the moment you pick up the weight, through the carry itself, and as you put the weight back down, you are relying on your back musculature and your hamstrings to absorb every ounce of the weight of the bucket.
Today, we will build strength through the posterior chain with a technique-based strength workout. Focus on keeping your back completely straight and avoid arching through the back, resting in your hips, as you hold the weight.
- 5 minute jog
- High Knees - 30 Seconds
- Butt Kicks - 30 Seconds
- High Kicks - 30 Seconds
- Lateral Shuffles - 30 Seconds (each side)
- Arm Bar - 30 Seconds
- Halos - 30 Seconds
Tuesday: Speed Ladder HIIT
Part of the challenge of the bucket carry is going from running to carrying, and back from carrying to running. Today, focusing on working just that.
Head to your local track and perform negative 400m splits, meaning decrease your 400m pace each sprint. We will carry a bucket during our rest periods.
Challenge yourself to decrease the pace on each 400m bucket carry as well.
- 800m jog building to 10k pace
- 800m jog
Wednesday: Bucket Carry Workout - Strength Stability Circuit
Because the Bucket Carry is predominantly posterior chain, it is important to work your total body stability as well to keep the body functioning as a whole. Today’s bucket carry workout will be a strength stability circuit and work your core stability in compound movements.
Thursday: Bucket Carry Workout - Incline Walking/ Hike
Can be down outside or on a treadmill. Build to max treadmill incline over the course of 20 minutes. Find a speed where you feel comfortable and increase it .1-.2/ 15 seconds.
Friday: Bucket Carry Workout - Max Effort AMRAP
Today is a kettlebell-heavy AMRAP. Challenge yourself to not rest the kettlebell through the first three exercises. This bucket carry workout is designed to push your strength and cardiovascular system to its threshold. Try not to rest between rounds.
Main Set: 20 Minute AMRAP
Saturday: Bucket Carry Workout - Race Simulations/ Interval Run
Our final workout is designed to give you the “race day” feeling. You will go on a run, but every 4 minutes, you will add a bucket carry . Do your best to keep an elevated pace (more than a walk) every time you carry your bucket.
- 5 min Jog