Archive for the ‘unconventional workouts’ Category

general warm up (15 minutes)

resistance band pull a parts x 30/30 reps

seated pause  resistance band rows x 15 reps

Bulgarian bag 360’s x 15/15 reps

sandbag Zercher cleans x 15 reps

specific warm up (5 minutes)

farmers walk set up and light practice

strength (4 rounds)

one round = farmers walk x 150 feet

conditioning/accessory work (2 rounds)

heavy dumbbell rows x 5/5 reps

weighted push ups x 10 reps

weighted sit ups x 10 reps

recline rope climb x 5

general warm up (15 minutes)

chimp walks x 100 feet

sledge hammer strikes x 15/15 reps

alternating sandbag shouldering x 20 reps

clock push ups x one around the clock

specific warm up (5 minutes)

Strongman combo set up and light  practice

strength (4 rounds)

one round = log “G to O.H.” x 5 reps + Axle deadlift x 5 reps

conditioning/accessory work (2 rounds)

tire flips x 5 reps

heavy tappers x 7/7 reps

weighted sit ups x 10 reps

 

 

General warm up (10 minutes)
Americanas x 50 reps
1 hand halos x 15/15 reps
Adex club mills x 20 rep
Sanddune plyo push ups x 10 reps
specific warm up (5 minutes)
push press test
rest as needed
specific warm up (5 minutes)
Adex mace test
**Note: no conditioning/accessory work during tests**

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macefita1 (1)

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-quarterly strength & work capacity tests #1 & #2

General warm up (10 minutes)
resistance band pull a parts x 100 reps
Sanddune power steps x 100 reps
Adex club barbarian pull overs x 25 reps
Sanddune push ups x 15 reps
specific warm up (5 minutes)
bench press test
rest as needed
specific warm up (5 minutes)
deadlift tests
Note: no conditioning/accessory work during tests
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