Monday, August 31, 2009

Full Mission Profile – SWAT



Approximately 30 minutes ago, 911 dispatchers received numerous calls that gunshots were heard in a high-rise bank building downtown. The first units on the scene discovered through witnesses outside that a small group of masked men had entered the building, killing 2 security guards and then spreading out throughout the building. Moments later, another 911 call was received from an individual who identified himself as the leader of the group. He stated that they were anarchists and primitivists that would begin the revolution of deindustrialization by attacking the heart of the the financial world.

When the group seized the building, they disabled the elevators with explosive charges and spread out throughout the building, targeting numerous executive offices where they rounded up the upper level managers, taking them to the top level master executive suite. It is unclear exactly how many hostages they have, but the number is expected to be about 20.

The leader of the group has not made any demands, but stated to the 911 dispatcher that “in exactly one hour, the world will wake up to the revolution.” That was 15 minutes ago.

Based on numerous eye witness accounts, the members of the group were wearing vests which appeared to be loaded with explosive charges. In addition to the ultimatum issued by the leader, it is assumed that they are planning to detonate, killing the executives and maybe themselves as well.


Send in SWAT Hostage Rescue Team (HRT) to Master Executive Suite to conduct high intensity rapid rescue by Close Quarters Battle (CQB) assault. SWAT HRT will use element of surprise and violence of action to eliminate all threats, taking every precaution to protect hostages.


SWAT HRT will enter building from the ground floor and rapidly ascend the stairwells to the executive suite on the 30th floor.


SWAT HRT will breech the door with a ram and enter with an M84 “Flash Bang” grenade. Team will conduct rapid CQB assault of entire suite until area is cleared. Team will make every effort to limit loss of innocent life by executing perfect accuracy.

Time Line:

Time constraints dictate that the approach to the executive suite on the 30th floor must be done very rapidly. Based on the threat that was made on the call to 911, it is assumed that in order to ensure success, the HRT should be in position to begin the assault in no more than 15 minutes from building entry.

The assault success depends on speed and accuracy. The entire assault should take no more than 7 minutes.


Approach: - Max time 15 minutes

10 Rounds of:

10 Deadlift (65 / 95)
5 Lunges (one lunge on each leg = 1 rep)
5 Box Jumps
Sprint 20 meters
Actions at the Objective: – Max time 7 minutes

7 Rounds of:

10 Jerks (65 / 95)
10 Burpees
Sprint 20 meters
Time Line:

If you meet the time objective for the Approach – rest 3 minutes before the Assault.

If you do not meet the time objective for the Approach – go directly into the Assault.

Mission success is dependent on meeting the time line for the Assault. If you go over it, consider every 30 seconds beyond the 7 minutes as a hostage casualty.


As stated in the brief, the assault will not just require speed, but extreme attention to accuracy as well.

If you are working as a team, everyone stays together.


Approach: - Max time 15 minutes

10 Rounds of:

10 Deadlift (65 / 95)
5 Lunges (one lunge on each leg = 1 rep)
5 Box Jumps
Sprint 20 meters

Completed as rx'd : 13 mins

Actions at the Objective: – Max time 7 minutes

7 Rounds of:

10 Jerks (65 / 95)
10 Burpees
Sprint 20 meters

Completed as rx'd : 20:23

No. of hostage saved : ZERO. MISSION FAILED!

Workout taken from Brass Ring Fitness:Full Mission Profile - SWAT

Saturday, August 29, 2009

WOD 082909 WOD "Tabata This"

WOD "Tabata This"

Tabata Squat
Tabata Sumo Deadlift Highpull @ 20kg
Tabata Pullup
Tabata Sit-ups
Tabata Pushup

How this works:
Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, SDHP, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. Total workout time is 24 minutes. The score is the total of the scores from the five stations.

Scoring Example:
A total score of 53 (Execllent score, BTW) is determined by adding up the lowest number of reps in any set of each exercise.
18 squats
4 pull-up
6 push-up
13 sit-up
This score is a 53.

My Score is as below

{20, 10, 4, 15, 10} = 59

Friday, August 28, 2009

WOD 082809

Five rounds for time of:
15 Kettlebell/Dumbell Thrusters @ 35lbs/25lbs
15 Ring Dips

Completed as rx'd (16kgs x 2 KB) : 13:55

Thursday, August 27, 2009

WOD 082709

21-15-9 of:
Handstand Push Ups

Completed in 10:05

Wednesday, August 26, 2009

WOD 082409

In 20 minutes, do as many rounds as possible of:
5 Pull Ups
10 Push Ups
15 Squats


In 20 minutes, do as many rounds as possible of:
5 Handstand Push Ups
10 Single Leg Squats(Alternating)
15 Pull Ups

Take your pick of girls and go.

Pick of the day : Cindy

Completed Rounds : 19

Friday, August 21, 2009

WOD 082109

"4500kgs for time."

Bring a total of 4,500kgs (3,500kgs for women) from ground to overhead.
- You choose the weight and exercise. Kettlebells, dumbells, or barbell, your choice.
- Every rep must start from the ground and finish overhead.
- Example would be to do 188 reps of KB Clean & Jerk @ 24kg(188 X 24kg=4512kgs).
- Record total time, reps and exercise used.

*For those who are curious, a medium sized Asian elephant weighs in at about 4,500kgs. So, move that elephant for time!

Completed as rx :

24:12 (BB @ 35kgs x 129reps)

I did 10 reps of Clean & Push Press, 10 reps of Clean & Push Jerk and 10 reps Snatches until I completed all 129 reps. Awesome WOD.

Thursday, August 20, 2009

WOD 081909

2 minutes of Double Unders
2 minutes of Sit Ups
90 seconds of Double Unders
90 secs of Sit Ups
1 minute of Double Unders
1 minute of Sit Ups
30 seconds of Double Unders
30 seconds of Sit Ups

* Record total number of reps completed.

Did yesterday's WOD today. And it's AWESOME.

Completed reps : {271, 151 = 422}

WOD Pulling Burpees
10 Rounds for time
5 Pullups
10 Burpees

Completed in 14:14

Tuesday, August 18, 2009

WOD "Happy Birthday Pey!"

Three rounds for time of:

18 Pull Ups
8 Handstand Push Ups
19 Ring Dips
83 Squats

Completed in : 14:39

WOD Double Unders Snatch

3 Rounds for time
25 Double Unders
10 Snatches (45lbs DB Power Snatch) L
25 Double Unders
10 Snatches (45lbs DB Power Snatch) R

Completed as Rx'D : 9:05

Monday, August 17, 2009

WOD 081709

Three rounds for time of:

25 Kettlebell Swings @ 32kg
25 DB/KB Push Jerks @ 35lbs

Completed as rx'd : 16:57

Saturday, August 15, 2009

WOD 081509

4 rounds for time
50 walking lunges
25 50lbs push press

Rx'd 8:14 (BB)

Friday, August 14, 2009

WOD 081409

Three rounds of:
21 Ring Dips
15 Dumbell Power Snatch R @ 35lbs/25lbs
21 Ring Dips
15 Dumbell Power Snatch L @ 35lbs/25lbs

Completed as Rx'D : 14:57

Thursday, August 13, 2009

WOD 081309

In 15 minutes, do as many rounds as possible of:
10 Medicine Ball Cleans
10 Pull Ups

Completed rounds : 7 Rounds + 10 Medicine ball cleans (20lbs) + 6 Pullups.

Felt like puking, saw stars and feeling disappointed. Due to not working out for 6 days straight + not enough sleep + not eating well.

Friday, August 7, 2009

WOD 080709

3 Rounds for time of:

30 SDHP @24kg
30 Wall Balls Shots @ 20lbs

Completed as Rx'D : 13:45

Wednesday, August 5, 2009

WOD 080509 "Mini Eva"

Five rounds for time of:
Run 400m
15 Kettlebell Swings @ 32kg
15 Pull Ups

Completed as rx'D : 26:35

I "swing" upwards!

Mini Eva owned me. Imagine if the full fledge Eva comes along. 800m + 30 swings + 30 pullups for 5 rounds. x_X

Tuesday, August 4, 2009

WOD 080409

In 15 minutes,do as many rounds as possible of:
5 Handstand Push Ups
10 Ring Dips
15 Push Ups

Completed Rounds : 5 rounds + 5 + 10 + 13