Run a clock:
Run 1.5 miles
Then do as many rounds as possible of:
5 strict pullup
10 pushups
20 lunges
30 situps

@25min stop and Rest

@30min Start over

@55min stop and done

The only thing you know before selection is the pt test, get familiar.  

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600 step-ups to 20"
*every 2min do 5 heavy ground to shoulder or put on/off heavy rucksack (80 pounds) 


There are fitness programs for training  available if you reach out to [email protected]

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Warm Up

BB complex: 
Romanian Deadlift + Bent-over Row + Hang Clean + Front Squat +Push Press + Back Squat

2 sets of 10 reps each @ 75lb
2 sets of 8 reps each @ 85lb
2 sets of 6 reps each @ 95lb
*work to rest 1:1 or alternate with partner

Rest 4ish min

3 Sets:
10 Pushpress 95lb
90 sec "try hard" effort Row

Rest 4ish min

3 sets:
10 Dumbell bench 50s
60 sec "try Hard" effort Assault Bike or erg of some sort

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Every 2 minutes:
200m run
5 Burpees

*add 2 burpees every round until you are unable to complete the work in the 2 min block

My score: 19 Burpee into the round of 21

For selection: on the round you are barely able to finish, can you push the last few reps so another round starts and start running right away

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I had a short but unique opportunity to talk to Paul Adams about a Rescue close to Winnipeg, MB. The episode doesn't have an audio intro so you can hear our conversation the first time we have met each other. Ultimately, our chat was cut short, but the details are pretty incredible.

Paul is a very experienced pilot and aviator, he has been in the game a long time and is truly passionate about what he does. Consider this an intro to Paul and I will make sure to produce a full-length episode to dive into his career and experiences. 

Enjoy,
RESCUE!

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I sat down with Gabriel Pintal-Godin, who was one of the guys who spoke on this show while they were on course, and talked about the first year at the SAR shop.

PG also tells a Rescue Mission story with a great outcome. He has since done another ops jump after we recorded and so I will publish a 2nd episode this month with a highly decorated pilot who was involved in a Rescue with PG.

Thank you for listening

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For Time:
1-mile run
100 push-ups
100 meter bear crawl
1-mile run
100 meter bear crawl
100 push-ups
1-mile run

This workout gives you the feel of a small "motivation" session when preparing for any selection. I wouldn't use how fast I do this as a marker for SAR readiness but instead how well you can do the workout without blowing up or being unable to hold a steady run. 

Enjoy

I have training programs for the SAR Legacy pt test. Email for info

RESCUE!

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For Time

1,000 Box Step-Ups (20 in)

Wear a Ruck Pack (45/35 lb)

Complete 1,000 Weighted Box Step-Ups as fast as possible (“For Time“). Use a 20-inch Box and wear a Ruck Pack that weighs 45/35 lb for men/women.

If I was training for SAR I would do this with no music or anything and I would wear as similar a pack as the one on selection.  

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This is a quick explanation of important information regarding applying to SAR (and other trades) this year. This episode will answer questions for people wanting to change trades this year.

Main points:

- years of service for eligibility (3 years cmbt arms, 4 years all trades) is as of Dec 31st 2023
-start the application asap by talking to your PSO
-only apply if you are eligible, please   

Thank you for listening, if you are training for selection consider asking about some training programs I have developed to help.

RESCUE

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This is a new series where I will give some workouts for people to do. The idea is you can do the workout just for fun, or if you are thinking about SAR Tech, try some of these and see if you can identify some strengths and weaknesses. Each workout will be unique and relate to SAR training in some way. If you like this please give me feedback and I will produce more. 

Workout #2

Every Minute on the Minute for 30min or 60min:

5 pullup
10 pushup
15 squats

Choose your time domain but the 60min version is volume someone going to selection should be able to handle.

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