Sup brahs I need your help with effective exercises / workouts in remote Alaska. Pic Related is all I have to make gains. Some pull up rings, a 55lb drag bag, and a 50lb rucksack.
I’m here for another month and I want to make sure I’m not forgetting any good movements in my routine.
My goal is 100 push ups in 2 minutes, 100 sit ups in 2 minutes, a 14 minute 2 mile run, and a 40 minute 5 mile run.
Diet is fish every day, with fruits and veggies, rice on days I have heavy cardio. Eating about 2700 calories a day, tryna lose weight while maintaining strength and getting faster.
I workout 6 days a week, twice a day. Here’s my current routine I’ve been doing thus far:
8 x 400m @ 1:30 pace or less with 4 minutes rest between each lap
3 x 100 push ups
3 x 80 Sit Ups
3 x 15 Pull ups
3 x Superset
30 face pulls
10 weighted dip (drag bag on legs)
10 Curls with drag bag
7 single arm press with drag bag
Bike for 1 hour
LOWER: 3 x Superset 15 lunges per leg with front carried drag bag
10 calf raises with toes pointing inside, middle, outside, for a total of 30 calf raises with ruck and drag bag
10 hip thrusts with drag bag
15 single leg hip thrust with drag bag
25 seated calf raise 3 x 8 Single Straight Leg Deadlift with Drag Bag
5 Mile Run @ 9:00-10:00 pace
Thursday Morning 1 Hour Bike Afternoon Lower
Friday Morning 3 Mile Run @ 8:00 pace Afternoon Upper
Saturday Morning 8 Mile Ruck March @ 13:00 Pace or Less Afternoon Lower
Sunday Yoga and Rest
I know this seems like a lot, but I am not doing anything other than working out and eating so I have a lot of time to rest and recoup, get good sleep, and focus on physicality. My Wednesdays I’m increasing the mile by 1 every week. Every Saturday my ruck increases by 2 miles.
Any endurance athletes input would be valued.