Monday, October 19, 2015

A Brand X Method™ Adult Workout

PREP:
3x
1:00 bottom of squat
10 perfect squats
1:00 Olympic wall squat
10 bandy side steps
1:00 pigeon
10 side-to-side hops, each leg
45:00 to complete all work below

STRENGTH:
Advanced and Intermediate
(in any order, with appropriate weight and with partners)
200-meter sled drag
100-meter yoke or bar carry
50-meter overhead carry
200-meter farmer’s carry

Beginner
(in any order, with appropriate weight and with partners)
100-meter sled drag
50-meter yoke or bar carry
50-meter overhead carry
100-meter farmer’s carry

Advanced
2x
Supinated chin-over-bar hold for time between events
1:00 rest between holds

When complete

3x
30 sit-ups
10-15 back extensions

Intermediate
2x
Supinated chin-over-bar hold for time between events
1:00 rest between holds

When complete
2x
30 sit-ups
10-15 back extensions

Beginner
20 assisted pull-ups (partition as necessary between events)

2x
30 sit-ups
10-15 supermans

MOBILITY:
Upward dog
Downward dog
Child’s pose