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#WOTW: Jonny Pain Series

#WOTW: Jonny Pain Series

Notes from Jonny Pain for Intermediate Rucking Workout: This is a simple progression that you can attack 2-3 times per week. For variation, change the exercise selection. Try Cossack Squats, Reverse Lunges, Overhead Press etc etc. Your imagination is your limiter...

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#WOTW: Jonny Pain Series

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#WOTW: Jonny Pain Series

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#WOTW: Jonny Pain Series

#WOTW: Jonny Pain Series

      *Alternate between these exercises as failure dictates until 100 reps are completes total (50 of each exercise)taking minimal rest.**Push Ups can be scaled by adding incline on bench, steps etc.

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#WOTW: Jonny Pain Series

#WOTW: Jonny Pain Series

Key rucking terms/ information explained by Jonny: ● “Remove Pack” means immediately taking your ruck pack off before the nextinstruction. 15s rest is given here to attend to this. ● “Add Pack” means immediately putting the ruck pack on before...

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#WOTW: Jonny Pain Series

#WOTW: Jonny Pain Series

The following workout is taken from my Strength and Marathon Plan, which can be found here -  https://www.omnia-performance.com/training-plans - and represents our ‘Pre-Fatigue’ concept which is a mainstay of programming. Fair warning though…this can be a tough (and quite long)...

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