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“Brute Force Mile”

verified

Brute Force Training Benchmark WOD

2.8K 36
  • For Time
  • 50 Bag Facing Burpees (70/50 lb)
  • 400 meter Burden Run (70/50 lb)
  • Then, 10 rounds of:
  • 3 Push-Up Bag Drags (70/50 lb)
  • 4 Sumo Deadlift High-Pulls (70/50 lb)
  • 5 Front Squats (70/50 lb)
  • 800 meter Burden Run (70/50 lb)
  • Then, 1-2-3-4-5-6-7-8-9-10 reps of:
  • Bear Complexes (70/50 lb)
  • Brute Force Burpees
  • 400 meter Burden Run (70/50 lb)
  • 50 Lateral Burpees

Use one sandbag throughout.

Each “bear complex” (with a sandbag) for this workout consists of: 1 squat clean , 1 shoulder-to-overhead, 1 back squat, and 1 shoulder-to-overhead.

A “brute force burpee” involves a burpee onto a sandbag and then raising the sandbag from the ground to overhead in a single movement. See: brute force burpee demo.

A “push-up bag drag” involves a push-up next to your sandbag and at the top of the push-up, grabbing and pulling the sandbag from one side of your body to the other side. See: push-up bag drag demo.

Scaling Options

Option 1:
25 Bag Facing Burpees
400 meter Burden Run

Then, 5 rounds of:
3 Push-Ups Bag Drags
4 Sumo Deadlift High-Pulls
5 Front Squats

800 meter Burden Run

Then, 1-2-3-4-5-6-7-8-9-10 reps of:
Bear Complexes
Brute Force Burpees

400 meter Burden Run
25 Lateral Burpees

You choose the weight.

Option 2:
15 Bag Facing Burpees
400 meter Burden Run

Then, 3 rounds of:
3 Push-Ups Bag Drags
4 Sumo Deadlift High-Pulls
5 Front Squats

800 meter Burden Run

Then, 1-2-3-4-5 reps of:
Bear Complexes
Brute Force Burpees

400 meter Burden Run
15 Lateral Burpees

You choose the weight.

Kids’ Option:
10 Bag Facing Burpees
400 meter Burden Run
10 Push-Ups Bag Drags
10 Sumo Deadlift High-Pulls
10 Front Squats
800 meter Burden Run

Then, 1-2-3-4-5 reps of:
Bear Complexes
Brute Force Burpees

400 meter Burden Run
10 Lateral Burpees

Scale burden run distance as needed. You choose the weight.

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Background: The "Brute Force Mile" is a one-mile sandbag carry workout created by Brute Force Sandbags @bruteforcesandbags.

We originally found this workout posted by @streetparking who referenced that Brute Force created the workout.

Following that, we discovered that Brute Force also announced the workout on YouTube as part of a 2019 charity "worldwide challenge" with a portion of proceeds benefiting Team Red, White and Blue @teamrwb.
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