Log Torture Prep.

Log pt.

Log torture is a dreaded exercise that most SWAT Operators or military members are familiar with. It is used as a form of physical punishment in the selection process for many tactical teams nationwide. Although it is a simple exercise, it is one that can bring even the most gifted athletes to their knees. 

 

GEAR REQUIREMENTS: 

     - 60 lb. Sandbag (Weight varies based on your personal strength)

     - Water bottle (Hydrate frequently throughout this exercise). 

 

POSITIONS: 

**All positions begin standing with feet shoulder width apart**

 

- Right shoulder position: Balance sandbag on the right shoulder with both hands.

 

  

 

   - Left shoulder position: Balance sandbag on the left shoulder with both hands.

  

 

- Overhead position: Hold sandbag above your head with both of your hands.

 

 

 

    - Chest position: Wrap both of your arms underneath the sandbag. The sandbag should be held high against your chest.

 

 

- Squat position: Balance sandbag on either shoulder and bend at the knees to lower your body into a squat position. 

 

ROUND ONE: 6 Count Overhead Press

 

Start in the standing position with the sandbag on the ground next to the right side of your body. 

     1: Squat down, lift sandbag onto your right shoulder, and return to the standing position. 

     2: Thrust sandbag overhead with both hands. 

     3: Lower sandbag and balance on the left shoulder with both hands. 

     4: Thrust sandbag overhead with both hands.

     5: Lower sandbag and balance on the right shoulder with both hands. 

     6: Lower sandbag to ground and place in the starting position. 

** Repeat three times**

 

ROUND TWO: Squat thrusts

 

Start in the standing position with the sandbag on the ground in front of your feet.  

     1: Squat down, grab the sandbag and place it in the chest position. 

     2: Perform squat movement and thrust the sandbag overhead. 

     3: Return sandbag to chest position and repeat. 

Perform this exercise as many reps as possible (AMRAP)

 

ROUND THREE: Two-minute burnout

 

Start in the standing position with the sandbag on the ground in front of your feet.   

     1: Squat down, grab the sandbag and place it on either shoulder. 

     2: Stand up and release the sandbag, allowing it to fall to the ground behind you. 

     3: Turn around and repeat the same process. 

Perform this exercise for two minutes and rest as needed. 

 

ROOKIE: REPEAT CIRCUIT FOR THREE ROUNDS

TWO-YEAR WONDER: REPEAT CIRCUIT FOR FOUR ROUNDS

VETERAN: REPEAT CIRCUIT FOR FIVE ROUNDS

 

 SHOP WORKOUT ACCESSORIES HERE

 

 


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