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general warm up (10 minutes)
Battling ropes x 100 waves
outside mills x 15/15 reps
strict chain press x 10/10 reps
Sanddune plyo push ups x 10 reps
specific warm up (5 minutes)
chain bench press set up and light practice
strength (20 minutes)
chain bench press x 4-4-4-4-4-4 reps
conditioning/accessory work (3 rounds)
close grip floor press x 8 reps
dumbbell pull overs x 8 reps
general warm up (10 minutes)
Americanas x 50 reps
rotation push ups x 20 reps
double Adex club front swings x 50 reps
kettlebell rack carry x 100 feet
specific warm up (5 minutes)
rear sled pulls set up and light practice
strength (20 minutes)
rear sled pulls x 100 feet x 1-1-1-1-1
conditioning/accessory work (2 rounds)
thick rope rows x 15 reps
Sanddune split squats x 10 /10 reps
general warm up (10 minutes)
mountain climbers x 100 reps
kettlebell figure 8’s x 50 reps
Sanddune jumps x 15 reps
specific warm up (5 minutes)
high/low sled sprint set up and light practice
strength (3 rounds)
high/low sled sprint x 200 feet
conditioning/accessory work (2 rounds)
hanging knee raises x 15 reps
Sanddune push ups x 15 reps
When someone says, “I’m going to give it 1,000%” I already know they are lying. Most of the time it’s more like 60%.
However, this guy gives a solid 100% everytime! At 167lb bodyweight, this is a 442lb sled push and farmers walk attempt.
general warmup (10 minutes)
Sanddune power steps x 100 reps
Sanddune squats x 15 reps
medicine ball chest passes x 10 reps
Adex mace barbarian rear lunges x 10/10 reps
specific warm up (5 minutes)
sled push/farmers walk set up and practice
strength (4 rounds)
one round = sled push x 50 feet + farmers walk x 50 feet
conditioning/accessory work (1 round)
Grinder Kord flys x 15 reps
Grinder Kord reverse flys x 15 reps
weight stack push downs x 10 reps
Forget the totals, the competitions, the PR’s. Could you rescue a friend, co-worker, family member or even a stranger if a crisis arose?
This is “real world strength”, do you have it? Do you have enough of it?
https://www.instagram.com/p/BmzGpwoh1fC/?taken-by=cavepicz2
general warm up (10 minutes)
clock push ups x twice around the clock
kettlebell figure 8’s x 30 reps
dumbbell push press x 10/10 reps
band resisted squats x 15 reps
specific warm up (5 minutes)
rear sled pulls set up and light practice
strength (20 minutes)
rear sled pulls x 100 feet 1/1/1/1
conditioning/accessory work (2 rounds)
weighted sit ups x 10 reps
weighted step ups x 20 reps
