by Mark Divine
BB1
Nov 28 2011 in Workouts by Mark Divine
Baseline: Drills, Frog Complex 4 rounds 75 – 105# w/ push-up chaser
Strength: 10 – 8 – 6 – 4 – 3 – 2 – 1 – 1 Bench Press
Stamina: 5 Rounds, not for time: 2x Bench Press @ 80%1RM, 20 x DB Renegade Row (see note), buddy carry 50m
Work Capacity: 10 Rounds
- 50m Prowler or Sled Push @90lbs
- 45 second rest
Durability: 4 Rounds, not for time: 50 x 4-Count flutter kicks, 60 sec Plank HOld, 20 x Russian Twist, 10 x Reverse Hypers. Active stretch or Yoga.
Equipment: Oly set, Dumb bells, Bench, Buddy, Sled. Renegade row: with hands on dumbbells, do push-up, then row right arm, then push-up, then row left arm. That is one rep. I no sled, then substitute 50M Buddy Pulls with a heavy band. Train hard, stay safe and have fun! –Mark Divine
Have you seen our new online Unbeatable Mind Mental Toughness Academy?
Not ready for the work here? Check out our Online Coaching (Based on 8 Weeks to SEALFIT)
RSS
Twitter
Facebook
LinkedIn
YouTube
Vimeo
what is the weight for DB renegade rows? same as Man-makers? 40/25?
Yes, it is likely 40#
What exactly is a buddy pull w/ a heavy band?
” I no sled, then substitute 50M Buddy Pulls WITH a heavy band”
I only wish I had a prowler at my disposal. The one time I did prowler drills (at DeFranco’s actually)..I ended up throwing up. The only time I’ve ever thrown up after a work out. The prowler is one heck of a contraption indeed.
Anyone have any good subs for the buddy pull? I’m going solo tonight.
We actually subbed the 10 rounder for a Rob Orlando Strongman WOD. It was horrible…
5 Rounds:
100M Prowler Push with 90pbs each side (180lbs total)
7 x 32″ Box Jumps
10 x Double 1.5 Pood KB Squat Cleans
Thankful that my buddy has a prowler. Those things are awesome!
holy renegade row
Note to self: that 5 rounder was a bad idea. Body is destroyed. I’ll be “Recovery Pace” for the next few days.
Yeah, 100 renegade rows at 40# DB’s was rough. Good core workout for sure.
Is a Frog Complex the same as the Barbell Complex in the exercise video?
No. Frog Complex is Squat Clean to overhead press to back squat to overhead press, then back to the floor. Repeat 6 times for one set. Done as a fluid movement.