• MikeMega




5 Burpees

10 Air Squats Wirth 2 sec hold at the bottom

10 PVC Deadlifts

10 PVC Passovers

10 PVC Strict Press

:30 Plank Hold

20 Shoulder Taps

5 Burpees


5 Rounds for Time

10m Lateral Sandbag Drags (5m left, 5m Right)

10 Sandbag Man Makers

400m Sandbag Run


5 Rounds for Time

10m Lateral Backpack Drags (5m left, 5m Right)

10 Backpack Man Makers

400m Backpack Run


At 3…2…1…Go! You will start 5 meters of a Lateral Sandbag Drag to the left and then a 5m LSD to the right. After that, you will perform 10 Manmakers. Then you will pick up your bag and take off on a 400m Run. Carrying the bag however you like. That completes 1 round. Your score is the time it takes to complete all 5 rounds.


The weight for this workout should be heavy. As heavy as you can safely do this workout. Make sure you keep good core stability in all of these movements. Every one of these movements can cause havoc on the lower back if you do them sloppy or with bad technique. Watch the above videos and try and few reps out and see how they feel.


The intended stimulus for this workout is a slower tempo bruiser. This is a run get it done special that is better done slower and smoother.

Scales and Mods

You can modify the weight down to whatever you need it to be, Go support light so you can get all the volume in.

Vaya Con Dios

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