Training at Home? Grab your pack.

Sometimes people get caught in the myth of thinking they need a bunch of equipment to get a great workout. My life experience has certainly taught me that this is false. When I worked in Uganda for a year I had absolutely zero gym access. All we had was a concrete 10 x10 room. I was shocked that with limited equipment my fitness didn't slide it actually increased with minimalist workouts.
I have learned a lot since then but I still find great value in training by myself at home. It is a great time to clear my head from the busyness of life. It is also a great time to build mental toughness as no one is there to push you, you have to learn to push yourself.

My all time favorite workout at home is from the MTNTOUGH 45-70 Program. It is called the Devil's 55 and all you need is your heavy pack. If you are training at home or need a jump start and have an hour to boost your fitness across the board I challenge you to grab your pack and give this workout a rip.


The Devil's 55

*55min total of work, not including rest, go for max reps in given time

*Keep track of overal total rep count, for example: 1000 reps

Pack Squats - Max reps in 1min

Rest - 90sec

Pack Deadlifts - Max reps in 2min

Rest - 90sec

Lunge Jumps (No Weight - Max reps in 3min

Rest - 90sec

Monkey Planks - Max reps in 4min

Rest - 90sec

Renegade Rows (No Weight) - Max reps in 5min

Rest - 90sec

Pack Burpee Pushup, Clean + Press - Max reps in 6min

Rest - 90sec

5 Squat Jumps + 10ft Side Shuffle - Max Squat Jumps reps in 7min

Rest - 90sec

Step-ups (No Weight) - Max reps in 8min

Rest - 90sec

Situps - Max reps in 9min

Rest - 90sec

Run - Max distance in 10min

***READ BELOW FOR REP COUNT INSTRUCTIONS


NOTES

Pack weights

Pack Squats: B:60 I:80 E:105

Pack Deadlifts: B:60 I:80 E:105

Pack Burpee Clean and Press: B:20 I:30 E:40

Perform the exercises in the order shown. The workouts are listed in numerical order, and each number represents how many minutes you will perform each exercise for a count of total reps. Once you complete number 10 you are done. You are allowed no more than 90 seconds of rest between each exercise. Your total score is your grand total rep count for #1-9 plus your mileage count for #10.

  1. Max rep pack back squat
  2. Max rep pack deadlift
  3. Right side, left side = 2
  4. Right side, left side = 2
  5. Right side, left side = 2
  6. Max rep burpee clean and press
  7. Only count your squat jump reps, this is done by performing 5 squat jumps, then side shuffling 10 feet right, then performing 5 squat jumps and side shuffling back to the left to starting position, repeat for 7 minutes and count your total squat jump reps
  8. Right side, left side = 2
  9. Max rep sit-up
  10. Add a 0 to the end of your mileage. Example: you run 1.4miles, the rep score for your run will be 140

Total for your final score.

WATCH THE DEVIL'S 55 VIDEO BELOW


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MTNTOUGH Fitness Lab located in Bozeman, MT, has established itself as the elite source for improving mental toughness, physical preparation, and performance research for the backcountry hunter, military, and first responder athlete.

They have assembled an impressive team for this task, including Alex Fichtler (Former US Navy SEAL), Ara Megerdichian (US Army Ranger, Lieutenant Colonel and former West Point Instructor), and Jimmy Alsobrook (Mountain Training Legend & National Academy of Sports Medicine Certified Personal Trainer).

Lifelong backcountry hunter and MTNTOUGH’s founder, Dustin Diefenderfer, explains, “ We strive to find out what makes the excellent tick, and what gives them the indomitable, never quit, next ridgeline mentality and strength. We study it, measure it, test it, unpack it and then teach it to others.”