In this workout I just wanted as many of the fundamental movements as possible with nothing at hand but a rock. Perfect for when you’re out running in the forest! All of these excercizes are really fun to do as a relay race!

 

The Workout:

• Walk and Run as a part of the warmup. I usually do it for about 10km to my favourite spot in the forest (where I ”keep my rock”). 

• High and Long jumps. 10-20 of each. I measure how far I jump with a small rock or a cone and try to get a litte further every jump.

• Tactical Pushups. This one is fun to do as a tabata, or just 10x10 with a few seconds of rest in between sets.

• Pushpress with a rock. Sometimes I'll do thrusters, depending on the size of the rock. 10-15x5 or so.

• Rock rows, 10-15x5. 

• Chins! Sometimes I’ll "greese the grove", and sometimes 15x5.

• Carry the rock 5 times back and forth a certain distance.

• Throw the rock in various ways, the same distance as above, 2 times. 

• Bearcrawl 2 times back and forth the same distance.

• If in company... wrestling!