Bucket Brigade Training

Percentage that Burpee: 5%

Mandatory to complete route.

Description:

Bucket Brigade is designed to wear down your whole body. Fill the bucket with rocks and trek the prescribed route. A grueling task with a special stipulation; don’t come back with all the gravel in your bucket? No burpees for you. Run the obstacle again.

Racer Instructions:


  • Fill the bucket with gravel from the “bin” to a point above the line of holes in the bucket
  • Carry the bucket along the prescribed route.
  • Return filled so that all holes are covered with gravel.
  • Empty bucket back into the bin upon completion of the bucket obstacle route.
  • Return Stone to Starting flag

Failure Modes:


  • Failure to return the line with a full bucket.
  • Carrying bucket on shoulders, neck or head.
  • Failure to empty the bucket into the bin.

Failure Penalty:


  • Repeat Obstacle

Skills needed:

  1. Lower back strength and muscle endurance
  2. Core Strength
  3. Shoulder stability
  4. Grip Strength

Muscles worked:

  1. Spinal erectors
  2. Rhomboids and scapular stabilizers
  3. Core
  4. Hips
  5. Calves and Feet

Most Important Exercises:

  1. Weighted Carries
  2. Front Loaded Squats
  3. Hollow Holds or Ab Wheels
  4. Planks
  5. Sorenson Holds

Tips for Success:

At the race, your aim is always to carry the bucket the entire distance without resting. Looking strategically at the path the obstacle takes, it’s typically only 40% uphill and therefore 40% difficult, so, if you do need breaks, commit to carrying the bucket very specific distances and stick with those targets. Always take as few breaks as possible as every time the bucket goes down you risk spilling your rocks, which could result in a repeat of the obstacle, and it also takes considerable energy to continuously pick up the bucket from the ground. Whether you choose to grab the bucket by the bottom, or around the top, always attempt to interlock your fingers as this will add considerable strength to your grip.