Workouts are based on many factors, mainly the 3 training principles of time, intensity and volume; however you control the weight, rep speed, rest and other variables. Don’t worry if you cannot keep up or complete the whole workout. Do what you can, but do it often. Complete them at your own risk!
What you will need:
Your body, pull up rack, sprinting area, 50lbs of anything
New training posted soon! Search the blog for “archived workouts” to see past sessions. Thank You for reading!
Warm up: KettleBell Complex Each side 10 swings, 10 cleans, 10 snatches. Or Jump Rope for 3 min
New body-weight warmup:
- 10 push ups
- 10 butterfly sit ups
- downward dog for 30 sec
- cobra stretch for 30 sec
- runner stretch (both sides) 30 secs
- kneeling meditation pose (feet dorsiflexed under you, hands on heels until you can get full ROM)
Joint mobility- make circles with all joints, starting with the head, work your way down to shoulders and so on. 3 min to hit all joints.
- 1/2 Mile Jog
- Start with 50lb sandbag (or weight) pick up and run at 25% speed for 50 yards, drop the weight and sprint back. Record time.
- Walk back to the weight
- Repeat 50lb run at 50%, perform 10 push ups and sprint back 50 yards. Record time
- Repeat previous run, try to beat time (but don’t go all out yet.learn to throttle) perform 5 pull-ups, 10 pushups and sprint back
- Repeat 50lb run at 75%, perform 5 pull-ups, 10 push ups and clean the 50lbs 5x. Sprint back to start perform 20 push-ups. Walk back to weight.
- Sprint 50lb run at 100%, perform max pull ups, max push ups and max cleans. Record time for later. Walk 100 yards for coll down.
- 10- 8 ct bodybuilders, and 20 pushups.
Goal- completion while recording results. You will see this workout again.
- Full ROM for push up (no half pushups)
- full sprint for the dash
- Rest no more than 1 minute in between latter sprint workload.
Note: perform exercises at your own risk, make sure you have proper form. This in no way substitutes proper coaching, supervision, form, and should only be used as reference. Pain Cave Fitness assumes no risk or liability from injuries sustained by unsupervised activity. Perform at your own risk!