This routine is built around foundational lifts, but with a unique challenge to break up the mundane.
On Day 1, battle ropes will test your endurance while thrashing your shoulders and arms, and taxing your lungs.
On Day 2, you’ll use the sled, a sadistic device that’ll force your entire body to work. Hard.
Finally, Day 3, the most gut-wrenching, includes front-rack hang cleans to walking lunges and trap bar deadlifts paired with farmer’s walks. These will expose and strengthen any weak spots.
To be ready for anything, you need to take your body to the brink of failure and beyond. With this plan, three days will be all you need.
Directions
Rest 90–120 seconds after reps of 6 and below. Rest 60 seconds after reps above 6. Do these workouts on nonconsecutive days for two to four weeks. Foam roll for 10 minutes before and after each workout.
*Per Variation. Use 3 different pushup variations during this exercise. 1: hands at shoulder width. 2: hands brought closer together. 3: Hands outside shoulder width.
*Per variation. Tuck your elbows into your sides and alternate pumping your arms up and down, creating alternate waves in the rope. Switch to a double wave, where your arms move in tandem. Then move each arm in independent circles in front of you.
You're going to include a push in this exercise as well. After the pull, move behind the sled and, with straight arms, drive it forward using slow, controlled steps.
Complete in tandem with previous exercise. Explosively extend your hips as if jumping while at the same time shrugging your shoulders and pulling the bar straight up in front of you.
Stand with feet about hip-width apart. Bend your hips back and grasp the handles. Keeping your lower back in its natural arch, drive through your heels to stand up straight and extend your hips and knees. Do 10 reps with 20-yard walks.
