r/BORETS

This is our Thursday conditioning block.

The Full Protocol:

– Volume: 5 Rounds (2-minute rest between rounds)
– 30m Sled push
– 30m Partner Bear Hug Carry
– 10 Wrestling Burpees
– 4 x 15m Shadow Takedown Shuttle Sprints

Finisher (50-Step Staircase + Landings):
– Fireman's carry up the stairs
– Piggyback carry up the stairs
– Wheelbarrow walks across the landings + 5 push-ups at every single landing.

Save the workout.

Block A: Reactive Whistle Starts
Volume: 12 explosive starts × 15 meters.

Rest: 30 seconds between reps.

Execution: Triggered strictly by the whistle from random wrestling positions (low stance, flat on the belly, seated facing away). Focus is on instant central nervous system (CNS) activation and zero hesitation.

Block B: Flying Sprints (Peak Velocity)
Volume: 6 reps × 15 meters.

Rest: 2 minutes between lines for full ATP recovery.

Execution: Build a smooth acceleration from the baseline, cross the midfield marker, and instantly shift into absolute 100% peak velocity. Training pure athletic speed.

Block C: The Staircase Finisher
3 brutal rounds up a 50-step concrete staircase using nothing but your partner's body weight:

Round 1: Piggyback Carry (Sustained leg drive under load).

Round 2: Fireman’s Carry (Classic wrestling posture and hip engagement).

Round 3: Wheelbarrow Walk across the steps + 5 explosive push-ups at every single flat landing.

Save this protocol.