Archive for the ‘rescue dummy workouts’ Category

general warmup (10 minutes)

resistance archer pulls x 20/20 reps

resistance band paddling x 20/20 reps

Power Wheel hand walks x 100 feet

steel grip ball pull ups x 5 reps

specific warm up (5 minutes)

rescue dummy complex set up and practice

strength (4 rounds)

one round  of rescue dummy complex =

shoulder and carry x 50 feet + rear drag  x 50 feet

conditioning/accessory work (2 rounds)

Neuro Grip pushups x 10 reps

keg clean and press x 5 reps

45 to 90 degree leg lifts x 25 reps

general warm up (10 minutes)

rear bear crawls x 100 feet

barbarian pull overs x 20 reps

fence jumpers x 20 reps

kettlebell V presses x 10 reps

specific warm up (5 minutes)

rescue dummy shouldering set up and light practice

strength (20 minutes)

rescue dummy shouldering x 3/3 reps x 3 sets

conditioning/accessory work (1 round)

Russian sit up x 1 reps

Russian push up x 1 rep

Zercher sandbag  squats x 20 reps