general warm (10 minutes)
Sanddune power steps x 100 reps
Sanddune jumps x 10 reps
Zercher sandbag squats x 15 reps
specific warm up (5 minutes)
Strongman log Viper press set up and practice
strength (20 minutes)
Strongman log Viper press x 3/3/3/3/3/3/3 reps
conditioning/accessory work (2 rounds)
bottoms up kettlebell carry x 100 feet
Russian kettlebell flys x 5/5 reps
Zottman curls x 10 reps
General warm up (10 minutes)
double Adex club front swings x 35 reps
barbarian alternating rear lunges x 20 reps
dumbbell push press x 10/10 reps
band-resisted push ups x 15 reps
specific warm up (5 minutes)
one arm kettlebell** bench press set up and practice
**(Note–substitute dumbbells as needed)
strength (20 minutes)
one arm kettlebell** bench press x 10/10-8/8-6/6-4/4 reps
conditioning/accessory work (2 rounds)
bat wing pause bench rows x 10
resistance band pull a parts x 50 reps
Grinder Kord flys x 15 reps
Credits–Huge thanks to Dan John, Pavel Tsatsouline, Josh Bryant for their great training strategies!
general warm up (10 minutes)
mountain climbers x 100 reps
leg lifts x 25 reps
push ups x 25 reps
Adex club long cycles x 25 reps
specific warm up (5 minutes)
bodyweight superset up and light practice
one superset = Grinder Kord recline rows x 10 reps + dips x 5 reps
strength (20 minutes)
bodyweight supersets x 1-1-1-1
conditioning/accessory work (2 rounds)
Adex club Russian front raises x 10 reps
hollow rocks x 10 reps
general warm up (10 minutes)
resistance band baseball swings x 20/20 reps
resistance band pause face pulls x 20 reps
recline rope climb x 5
specific warm up (5 minutes)
bear hug keg squats set up and light practice
strength (20 minutes)
bear hug keg squats x 12/10/8/6/4 reps
conditioning/accessory work (2 rounds)
Grinder Kord reverse flys x 15 reps
Adex club outside mills x 15/15 reps
general warm up (10 minutes)
kettlebell figure 8’s x 50 reps
alternating kettlebell swings x 30 reps
Inch worms x 50 feet
windshield wipers x 20 reps
specific warm up (5 minutes)
Burgener drills
squat cleans set up and light practice
strength (20 minutes)
squat cleans x 5/5/5/5/5 reps
conditioning/accessory work (2 rounds)
Adex club long cycles x 30 reps
Adex mace 10-to-2 x 20 reps
general warm up (10 minutes)
bear crawls x 100 feet
resistance band archer pulls x 25/25 reps
Adex club 1 hand halos x 10/10 reps
Adex club inside mills x 10/10 reps
specific warmup (5 minutes)
Grinder Kord circuit set up and light practice
strength (3 rounds)
one round = 10 reps each of flys/reverse flys/curls/tricep extensions
conditioning/accessory work (2 rounds)
Adex club 2 hand side swings x 30 reps
ADex mace barbarian split squats x 10/10 reps
