Cave Strong-training of the day (TOD) #497

general warm up (10 minutes)

Battling Ropes sidewinders x 100 reps

AirDyne bike x 15 calories

leg lifts x 25 reps

kettlebell figure 8’s x 30 reps

specific warm up (5 minutes)

grappler twists set up and light practice

strength (20 minutes)

grappler twists x 20 reps x 3 sets

conditioning/accessory work (2 rounds)

2 hand side cleans x 20 reps

resistance band wood choppers x 15/15 reps

lateral sledge hammer strikes x 10/10 reps


Published by ironcave1

I was the owner of the Cave, a strength-based, veteran-owned, unconventional coaching facility, which closed on May 31, 2022 after almost 12 years. My full focus is now on bringing our steelclub and mace training called Mace Fit out to the public. Follow us at and @2slingsteel.

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