This week we will be focusing on a combination of whole body endurance and bursts of intensity. Imagine crawling through the underbrush towards your prey – possibly a kangaroo or small deer. You have to go slowly and carefully so as to not alert it to your presence. You get close, but you know that it knows you’re there. Not wanting to risk losing it if it bolts, you break from cover, trying to get close enough before it flees. You throw your spear and strike. But you need to make sure the kill is clean and that the animal won’t escape, or suffer. Then you have to carry your meal back to the fires.

If you want to get involved, join the Cage Free Humans MeetUp Group.



  • a 10-30kg sandbag/ boxing bag
  • a 2.5 – 10kg weight, depending on strength level, preferably a pole or spear-like object.


1. Place the sandbag/ boxing bag and projectile 60 metres from the starting point
2. Crawl 30 metres towards the bag, keeping as low as possible. Actively place your hands and feet as carefully and quietly as you can
3. When you’re within 30 metres of the bag, sprint to it as fast as you can
4. At the bag, throw the projectile as far as you can
5. Sprint to the projectile, collect it, then sprint back to the bag
6. Carry/ drag the bag and the projectile back to the starting point. Change positions as often as necessary.

Repeat twice to four times, switching arms for each set.


2. Keep your core and glutes solid, always maintaining a neutral spine. Set your shoulders by imagining screwing your hands outwards – this will hold your shoulder in a stable position.
3. Lean a little and let gravity pull you along. Aim to get your shins parallel to the ground after pushing-off.
4. Throw as you’re comfortable (shot-put, overarm, underarm), but make sure the power comes from stepping forwards (a lunge) and twisting your torso. Your arm should act as a conduit for the power generated by the rest of your body, simply guiding the projectile in its trajectory. Keep that shoulder set.
5. Sprint as before, and get ready to keep your neutral spine as you duck to collect the projectile.
6. Carry/drag as you’re comfortable, making sure to maintain a neutral spine and set your shoulders and glutes.

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