Ultimate Combatives Challenge

Intenso Duration 14 minutos

Áreas objetivo: Full Body

Equipo: Dumbbells

Añadido por un entrenador personal Nikki Lafever

Etiquetas

Entrenamientos en casa Ejercicios para cuerpo completo Ejercicios con mancuernas

Descripción

Law Enforcement: tactical clothing/full ballistic gear Civilian: tactical pants/long sleeves/boots

Exercises

Serie 1: 1 ronda

In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides.

Jumping Jacks

25 reps

Keep your chin up, shoulders down, and back straight as you perform the squat.

Dumbbell Squats

10 reps

Deep with 2 #25 dumbells

Farmer's Walk

25 reps

2 #25 dumbells

Serie 2: 1 ronda

Punch with your front fist while blocking your face with the other hand.

Straight Punches

1 minuto

forceful hand strikes

Straight Punches

1 minuto

solid riot baton strikes

Base Out/Draw

1 rep

simulate 7 rounds (handgun) @ 7 yards (reload required)

Farmer's Walk

10 reps

2 #25 dumbells

Climb a Wall

1 rep

weights over the wall first

Serie 3: 1 ronda

Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.

Push-Ups

10 reps

Sit-Ups

10 reps

Burpees

10 reps

Base Out/Draw

1 rep

simulate 3 rounds (AR): 1@20 yards/1@25 yards/1@35 yards

Farmer's Walk

10 reps

2 #25 dumbells

Army Crawls

2 minutos

12' with 2 #25 dumbells and rifle carry

Serie 4: 1 ronda

Knee Strikes

1 minuto

Base Out/Draw

1 rep

simulate 7 rounds (shotgun): 4" clay targets: various distances (reload required)

Farmer's Walk

25 reps

2 #25 dumbells

Serie 5: 1 ronda

Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.

Elbow Plank

30 segundos

from behind cover

Apply Tourniquet

1 rep

non-weapon arm

Farmer's Walk

10 reps

2 #25 dumbells

Base Out/Draw

1 rep

simulate 3 rounds (long gun): 1@50 yards/1@100 yards/1@150 yards

Farmer's Walk

12 reps

2 #25 dumbells

Serie 6: 1 ronda

Radio Transmission

1 rep

Name/Agency/Your Description/Your Location/Targets Missed

Serie 7: 1 ronda

Deadweight Drag

35 reps

#50/35 steps

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Elección Principal para este Entrenamiento

Quickdraw Adjustable Dumbbells

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Equipo recomendado

Para hacer este entrenamiento en casa necesitarás el siguiente equipo de ejercicio. Siempre recomendamos usar un monitor de frecuencia cardíaca con correa para el pecho bluetooth cuando hagas ejercicio para obtener la mejor precisión y seguimiento del rendimiento.

Quickdraw Adjustable Dumbbells