DRILLsKILL Workout Library

Sample Workouts

Here are a few example workouts to provide ideas.  Remember that these workouts are geared towards my current goals.  Modifications would need to be made to the weight, workout duration, total repetitions, rest periods, or all of the above depending on the outcome sought.


 

Workout #1: Jump/Slam/Punch

Warm-Up

  • 10 min Grappling Drills – PVC Pipe Balance Board

Group 1: 3 sets each

  • Side Bends x 10
  • Plate Circles x 10
  • Plate Twists x 10

Group 2:

1 Round equals:

  • Sprawl + Jump x 5
  • Tire Slams x 5
  • Heavybag 4-count combos x 5 (20 total)
  • Change exercise each minute. Repeat for 10 Rounds

Workout #2: Throw/Punch/Grapple/Carry

Warm-Up

  • 10 min Grappling Drills – Swiss Ball Knee on Belly Drill

Group 1:

1 Round equals:

  • Medicine ball side-to-side throws into heavybag x 5 per side (10 total)
  • Heavybag 4-count combos x 5 (20 total)
  • Headstand to Bridge Overs x 5
  • Farmers Carry x 40m (bodyweight) (approx. 20-30 seconds of effort)
  • Repeat for 8 rounds

Workout #3: Sprint/Slam/Jump/Pull

Warm-Up

  • 10 min Grappling Drills – Single leg balance drill

Group 1:

1 Round equals:

  • 20 m sprint
  • Medicine ball slams x 7
  • Broad Jumps x 5
  • Sled Drag x 20m (approx. 10-20 seconds of effort)
  • Change exercise each minute.
  • Repeat for 8 rounds.

Workout #4: Lift/Jump/Carry

Warm up: Animal Grappling drills (5-10 min)

  • Soldier Crawl
  • Seal Crawl
  • Alligator Crawl

1 Round equals:

  • Snatch Grip High Pulls x 5 (50-75% 5RM)
  • Broad Jumps x 5
  • Overhead Carry x 40m
  • Change exercise each minute.
  • Repeat for 6 rounds

Workout 4


Workout #5: Burn/Carry/Slam

Grappling Drill: Cartwheels or Round Offs

Pick a machine of your choice to burn 200 calories.

Each Round consists of:

  • 50 “calories burned” on the machine following an 8s:12s work:rest ratio
  • Barbell Plate carries (100m)
  • Medicine ball slams x 25
  • Round Offs x 7
  • Perform 5 rounds

You can add more calories to the machine, or reduce the intervals to smaller increments to complete more rounds, depending on your goals.

Workout 5


Workout #6: JumpRope/Jump/Carry/Grapple

Each Round consists of:

  • Jump Rope x 25 Double Unders
  • Explosive Step Ups x 10 reps (5 per leg)
  • Bearhug Carry (heavy) x 40m
  • Headpost pass drill x 8 (4 per side)
  • Repeat for 4-6 Rounds

Workout 6


Workout #7: Burn/Lift

Warm up: Animal Grappling drills (5-10 min)

  • Baby Crawl
  • Armadillo Rolls
  • Duck Walk

Pick a machine of your choice to burn 250 calories.

Each Round consists of:

  • 50 “calories burned” on the machine following an 8s:12s work:rest ratio
  • Compound Barbell Complex:
    • 6 x Jump Shrug
    • 6 x High Pull
    • 6 x Squat + Thruster
    • 6 x Bent Rows
    • 6 x Stiff-Leg Deadlifts

Workout #8: Jump/Slam/Sprint

Grappling drills (5-10 minutes)

  • Guard Sit-ups
  • Shrimping
  • Bridging

10 Rounds as follows:

  • Burpees x 3
  • Medicine Ball Slams x 3
  • Sprint simulation x 10 count
  • 45 second rest between each exercise. Perform as a circuit. 10 times each.

Workout #9: Jump/Throw/Sprint

Animal Grappling Drills:

  • Inch-worm
  • Bear Crawl
  • Kangaroo Hops

10 Rounds:

  • Jump Shrugs x 3
  • Medicine ball throws x 3
  • Sprint intervals on machine (8s/12s) x 3

JTS 20160331


Workout 10: Death By Plate Carries

Grappling Drills:

  • PVC pipe balance board (5-10 min)

On the minute:

1 x 45# plate carry each hand x 10 yards

Add 10 yards every minute until you can not complete the carries.

Rest 2 minutes and repeat each set from your top set down to 1.

carry

Advertisements