#WOTW: Jonny Pain Series

● “Remove Pack” means immediately taking your ruck pack off before the next
instruction. 15s rest is given here to attend to this.

● “Add Pack” means immediately putting the ruck pack on before the next
instruction. 30s Rest is given here in order to attend to this and ensure the
pack is safely and tightly secured.

● “Conversational pace” is a good proxy for aerobic effort so with that
instruction we want you to be able to maintain a conversation using
sentences of 10-15 words at a time. If that feels silly, counting the numbers
works. If you can’t get them out before taking a deep breath, you’re going too
fast. Sometimes we’ll ask you to work at this pace and sometimes just above.
Take note of HR for future workouts!

● After the warm up, the session consists of 3 rotations of fluctuating paces,
some with and some without the ruck pack. Please read through the process
properly before setting off!

Jonny Pain is a NSCA Certified Strength & Conditioning Specialist and Performance Nutritionist with over 20 years of experience in the respective fields. With a background in combat sports and extensive coaching expertise, including working with elite athletes like Billy Joe Saunders and Tyson Fury, Pain has carved a niche in preparing individuals for the rigours of specialised military and law enforcement roles. Beyond his athletic pursuits, he's a dedicated father of four, known for his relentless pursuit of excellence in both his professional endeavours and in testing the durability and functionality of fitness equipment like that provided by Built For Athletes.