Posts Tagged ‘rescue dummy carries’

general warmup (10 minutes)

kettlebell figure 8’s x 30 reps

strict weight plate front raises x 15 reps

Adex club star complex x 1

specific warm up (5 minutes)

rescue complex set up and practice

strength (4 rounds)

one round=rescue dummy carry  x 100 feet + weighted pull ups x 5 reps

conditioning/accessory work (2 rounds)

sledge hammer strikes x 20 reps

isometric bear hug keg hold x max time


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?

General warm up (10 minutes)

Grinder Kord flys x 15 reps

Grinder Kord reverse flys x 15 reps

Adex club side strikes x 10/10 reps

sandbag shouldering x 10/10 reps

specific warm up (5 minutes)

rescue dummy carry/drag set up and  practice

strength (20 minutes)

rescue dummy carry/drag x 100 feet x 1/1/1/1/1

conditioning/accessory work (2 rounds)

weighted push ups x 10 reps

strict pull ups x 5 reps

isometric medicine ball crush x max. effort