Conditioning session
Regular workout
Created by Danny Kennedy on 23 Mar 2023, last updated on 23 Mar 2023.
est. 55 minutes
Equipment
Battle ropes
Medicine ball
Bands (loops)
KB Hip Flexor Mobility
2 min, each side
Place as much of your weight as possible into the KB handle, right under the hip bone
Place as much of your weight as possible into the KB handle, right under the hip bone
Strider Stretch
45 sec, each side
Lift front heel and back knee
Lift front heel and back knee
Cat/Cow Lower Back Stretch
30 sec
Sink chest to the floor, lift upper back to the roof
Sink chest to the floor, lift upper back to the roof
Thoracic and Chest/Shoulder Opener
6 each side
Reach under as far as you can, open up to the roof
Reach under as far as you can, open up to the roof
Assault Bike
1 set x 5 min, warm up
MAX EFFORT
MAX EFFORT
Superset of 10 sets
Battle Rope Power Slam
30 sec, Max effort rope slams into 30 second plank,
repeat x 10 with no rest
1) When performing this exercise, your goal is to send a single wave down the rope.
2) You’ll do so by lifting the rope up high and using your whole body momentum and body weight to slam the rope to the ground.
1) When performing this exercise, your goal is to send a single wave down the rope.
2) You’ll do so by lifting the rope up high and using your whole body momentum and body weight to slam the rope to the ground.
Plank Hold (forearms)
30 sec
Repeat new set
Superset of 5 sets
Deadball Slam
25,10,15,10,5 (drop 5 reps each round)
KB swing
25,10,15,10,5 (drop 5 reps each round)
Paloff Press
10 each way
1. For this exercise, set the rollers at shoulder height.
2. You’re gonna be focusing on your abdominals even though your arms will be moving.
3. Have a nice soft knee bend and have a quiet body or a still body where you’re not moving.
4. With your side to the cable, grab the handle with both hands.
5. You should be approximately arm’s length away from the pulley, with the tension of the weight on the cable.
6. Align outstretched arm with cable. Pull the cable into your chest. Then, press the cable away. You core should be tight and engaged.
7. Repeat.
1. For this exercise, set the rollers at shoulder height.
2. You’re gonna be focusing on your abdominals even though your arms will be moving.
3. Have a nice soft knee bend and have a quiet body or a still body where you’re not moving.
4. With your side to the cable, grab the handle with both hands.
5. You should be approximately arm’s length away from the pulley, with the tension of the weight on the cable.
6. Align outstretched arm with cable. Pull the cable into your chest. Then, press the cable away. You core should be tight and engaged.
7. Repeat.
Rest for 60 sec
Repeat new set
Assault Bike
15 sets x 5 calories every minute on the minute x 15
MAX EFFORT
MAX EFFORT
Running
1 set x 2km