Workout of the Day

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The Askari Challenge exercise program is based on the CrossFit methodology but modified specifically for rangers on patrol in the East African bush. Each workout of the day (WOD) can be done wearing a plate carrier and pack while carrying a rifle, if required.

The WODs are primarily body-weight movements but occasionally utilize equipment usually available in camp such as rifles and Jerry Cans. Each WOD also includes a warm up and post-workout mobility.

Most WODs can be done alone but they are better done as a team and a few WODs require a partner. It has been shown that working out as a team improves performance and camaraderie.

The initial WODs are designed to be done by any ranger irregardless of fitness level. However, a ranger in above-average condition can still benefit from those WODs by increasing his or her intensity.

Start the exercise program by doing the assessment WOD of as many rounds as possible in 10 minutes of a 200 meter run, 25 jumping jacks, 10 push-ups, and 10 air-squats. Record this and all future WOD results so you can track your progress.

If you diligently follow this exercise program for three months you should be able to complete the benchmark WOD of 1 mile run, 100 pull-ups, 200 push-ups, 300 air-squats, and another 1 mile run while wearing a plate carrier in less than an hour (top rangers can do it in less than 30 minutes).

For security reasons this section on the website is for participating rangers only. If you are interested in joining the Askari Challenge, sign up below.

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