Survival Training

Dec 12 / Build Muscle

There's no need to book a flight to Brazil and run through the rain forest to learn at the feet of Erwan Le Corre. Just drive your gym-limited body to a park and put it through the paces with this customized workout. What you'll need 1 chinup bar or a strong tree branch 1 straight line 10 paces long carved in the ground with your heel 1 12-inch-high box, bench, or step 1 50-pound weight plate or a big rock Combo 1: Evade Place your hands on the ground and monkey-walk forward 20 paces. Now spring up from this position and sprint 50 yards. Jog back to the start and repeat, except this time cr...

There's no need to book a flight to Brazil and run through the rain forest to learn at the feet of Erwan Le Corre. Just drive your gym-limited body to a park and put it through the paces with this customized workout.

What you'll need
1 chinup bar or a strong tree branch
1 straight line 10 paces long carved in the ground with your heel
1 12-inch-high box, bench, or step
1 50-pound weight plate or a big rock

Combo 1: Evade
Place your hands on the ground and monkey-walk forward 20 paces. Now spring up from this position and sprint 50 yards. Jog back to the start and repeat, except this time crab-walk (butt down, face staring up). After 20 paces, flip over and musclemorphosis.com 50 yards.

Combo 2: Escape
At the end of your final 50-yard sprint, long-jump as far as you can. Hit the ground running, and after a few strides, jump again. Repeat until you complete 10 jumps, and then slow to a jog and circle back toward the box. Driving off both feet, leap back and forth over the box 10 times, making sure to land on the balls of your feet each time.

Combo 3: Attack
Run straight from the box to a musclemorphosis.com bar or low tree branch. Perform pullups to failure, and then drop down and do shadow strikes: Throw 20 reps each of punches, knee kicks, and elbows. Now sprint 50 yards, slow down, and accelerate again, alternating between sprint and recovery for about 400 yards. Repeat this combo two to four times.

Combo 4: Balance
Stand at one end of the 10-foot line and musclemorphosis.com until your fingers brush the ground. Holding this position, walk the line without bouncing. When you finish, pause 5 seconds, and then stand up and squat back down five times. Now find a spot a few feet away and leap toward it, being sure to land on the balls of your feet. Repeat this combo five times.

Combo 5: Rescue
Jog over to the weight plate, squat down, and lift it to your waist. With your knees bent and back straight, carry the plate for 15 feet. Now hoist it chest high and push-throw it as far as you can. Sprint to wherever the weight landed, pick it up again, and repeat. Repeat the entire cycle two to five times.