There is one more station I accidentally deleted the video for.
3 reps at each station x 4 rounds
Archive for the ‘bodyweight’ Category
“The Gallows” Dead-Stop Pull Up Circuit
Posted: August 3, 2019 in #how to get strong, bodyweight, grip training, hard-core workouts, mental toughness, motivation, pullups, UncategorizedTags: #motivation, bodyweight training, pull ups, strict pull ups
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Cave Strong-training of the day (TOD) #489
Posted: July 25, 2019 in #how to train safely, cave strong, coaching, lose weight, mental toughness, motivation, physical culture, pullups, safe workouts, Sanddune training, UncategorizedTags: basics, power, push press, strict pull ups
general warm up (10 minutes)
resistance band pull a parts x 110 reps
strict pull ups x 7 reps
tin mans x 100 feet
Sanddune jumps x 10 reps
specific warm up (5 minutes)
superset push press/barbell rows set up and light practice
strength (4 supersets )
one superset = push press x 4 reps + barbell rows x 8 reps
conditioning/accessory work (2 rounds)
keg power press x 6 reps
Adex club side strikes x 8/8 reps
weighted sit ups x 10 reps
Cave Strong-training of the day (TOD) #385
Posted: March 27, 2019 in Adex mace, bodyweight, cave strong, cave strong nation, coaching, grip training, lose weight, motivation, Neuro-Grips, pullups, safe workouts, semi private training, small group workouts, strength & conditioning, the Cave, Uncategorized, Underground Strength, veteran-owned, womens fitnessTags: bodyweight training, dips, fitness, strict pull ups
general warm up (10 minutes)
Americanas x 50 reps
clock push ups x twice around the clock
barbarian walking lunges** x 100 feet
**Adex steel mace
specific warm up (5 minutes)
strict pull up/dip superset practice
strength (8 supersets)
one superset = strict pull ups x 3 reps + dips x 3 reps
conditioning/accessory work (2 rounds)
Neuro Grip push ups x 10 reps
heavy 2 hand front cleans** x 7 reps
**Adex steel club
Cave Strong-training of the day (TOD) #347
Posted: February 4, 2019 in bodyweight, cave strong, cave strong nation, fat loss, fitness, How to stay fit, lose weight, physical culture, safe workouts, semi private training, Uncategorized, unconventional workouts, Underground Strength, veteran-ownedTags: bodyweight training, suspension training
general warm up (10 minutes)
clock push ups x twice around the clock
rotation walking lunges x 100 feet
resistance band archer pulls x 25/25 reps
specific warm up (5 minutes)
Grinder Kord complex set up and practice
strength (4 rounds)
1 round of the Grinder Kord complex=
10 reps each of push ups, recline rows, flys, reverse flys
conditioning/accessory work (1 round)
barbarian squats x 20 reps
2 hand halos x 20 reps
front plank x maximum time
wrist roller x maximum reps x 1/1/1
Cave Strong-quarterly strength & work capacity tests #3 & #4
Posted: January 22, 2019 in Adex exercise clubs, bodyweight, cave strong, cave strong nation, exercise clubs, fat loss, fitness, how to be healthy, How to stay fit, lose weight, motivation, pullups, small group workouts, steel clubs & maces, the Cave, Uncategorized, unconventional workouts, Underground Strength, veteran-owned, womens fitnessTags: #motivation, fitness, fitness tests, strength tests, work capacity tests
General warm up (10 minutes)
Americanas x 50 reps
Sanddune push ups x 15 reps
windshield wipers x 20 reps
jumping jacks x 50 reps
specific warm up (5 minutes)
Adex club long cycle test
rest as needed
specific warm up (5 minutes)
pull up test
**Note: no conditioning/accessory work during tests**
Cave Strong-training of the day (TOD) #331
Posted: December 27, 2018 in #strict pullups, cave strong, cave strong nation, motivation, pullups, safe workouts, Sanddune training, semi private training, small group workouts, strength training for women, the Cave, Uncategorized, Underground Strength, veteran-owned, womens fitnessTags: #motivation, How to build strength, power, strict press, strict pull ups
general warm up (10 minutes)
Grinder Kord recline rows x 15 reps
Sanddune push ups x 15 reps
resistance vertical pull a parts x 50 reps
specific warm up (5 minutes)
strict barbell press set up and light practice
strength (20 minutes)
strict barbell press x 3 reps x 7 sets
conditioning/accessory work (3 rounds)
double chain press x 5 reps
strict pull ups x 5 reps
dips x 5 reps
Cave Strong-training of the day (TOD) #314
Posted: November 30, 2018 in #how to get strong, #strict pullups, bodyweight, cave strong, cave strong nation, coaching, health, healthy body, How to stay fit, lose weight, motivation, personal training, pullups, unconventional workoutsTags: bodyweight training, fitness, strict pull ups, weighted pull-ups
general warm up (10 minutes)
weight plate orbits x 20 reps
strict weight plate front raises x 15 reps
Russian plank walk ups x 20 reps
recline rope climb x 5
specific warm up (5 minutes)
weighted pull ups set up and light practice
strength (20 minutes)
weighted pull ups x 3-3-3-3-3-3-3 reps
conditioning/accessory work (2 rounds)
double dumbbell push press x 10 reps
double chain curls x 10 reps
hollow rocks x 20 reps
