You can do this Burst for free in the Bearmore app. It walks you through each activity, step by step. Pick a time and we'll get it ready for you.
Cardio training
Rucking is walking with a weighted pack, the practice Easter put on the map. Start with ten to twenty pounds in a day-pack, walk briskly, come back. A heavier load and a hillier route is the natural progression from there.
This can support the next activity because once you've cooled briefly, a cold dip can ease inflammation and speed recovery.
Cold plunge
A minute of full-body cold, plunge or an end-of-shower cold phase. After the ruck, it sharpens you in a way coffee can't. Aim for cold enough that the first breath feels involuntary; longer is not necessarily the point.
This works well because any mental clarity and resilience from cold can help you set intentions that feel grounded and achievable.
Intention setting
Easter's 2% rule: each day, do one thing that's two percent harder than yesterday. Naming today's 2% behaviour out loud (or writing it down) is the move. Set it now while the body's awake and the head's clear.
This can pair well because intention setting may sharpen attention before training, even if the workout itself quickly becomes the main focus.
Resistance training
A no-fuss upper-body Burst for working toward stronger pull-ups. You’ll pair strict pull-up practice with push-ups, rest, then repeat. No kipping, no rushed reps. If pull-ups aren’t available yet, dead hangs count. They train the grip, shoulders and control you need, and the time adds up faster than you might expect.