☠ "Master of magic, God of war, Odin wanders alone." ☠

[Sanca Saxon]

Pushing yourself to power/Professor Attila's, warm up routine, modified
Dynamic tension/Muscle control/Iso-bow/Mace(6kg)

The Bullworker muscle up program (Week 15)
The isometric power pulse program. Phase 2 (Week 1) Day 1

-Chest compression
-Side chest compression
-Archer pull
-Straight arms pulldown
-One arm bent over row
-Biceps curls
-Hammer curls
-Seated calf toe press
-Seated lower ab raise

Fully contract, pause for 1-2sec., release the pressure 1 inch, 15 mini-contractions followed by a 30sec. hold
3 rounds

 

[Sanca Saxon]

Dbb challenge: Calf raise 2min. AMRAP 70%BW

1 X 100 X 60 (2 minutes, 75 reps)
Couple clean and presses 60kg

Thor's barbell hoist challenge

2 x 1*1 x 20

Prison style burpees

1 x 20 x bw

Pushing yourself to power/Professor Attila's, warm up routine, modified
Dynamic tension/Muscle control

The Bullworker muscle up program (Week 15)
The isometric power pulse program. Phase 2 (Week 1) Day 2

-Seated obliques
-Seated crunches
-Seated lower ab raise
-Seated stiff legged deadlift
-Upright row
-Hip abduction
-Deadlift
-Kneeling triceps pushdown
-Compression behind the head

Fully contract, pause for 1-2sec., release the pressure 1 inch, 15 mini-contractions followed by a 30sec. hold
3 rounds

 

[Sanca Saxon]

6-count burpees

1 x 100 x bw, 13min.20

Pushing yourself to power/Professor Attila's, warm up routine, modified
Dynamic tension/Muscle control/Isotonics

Hindu push ups

1 x 31 x bw

Archer push ups

1 x 30 x bw

 

[Sanca Saxon]

Step ups

1 x 150 x bw

Walkouts/ins

1 x 10 x bw

Pushing yourself to power/Professor Attila's, warm up routine, modified
Dynamic tension/Muscle control/Isotonics

The Bullworker muscle up program (Week 16)
The isometric power pulse program. Phase 2 (Week 2) Day 1

-Chest compression
-Side chest compression
-Archer pull
-Straight arms pulldown
-One arm bent over row
-Biceps curls
-Hammer curls
-Seated calf toe press
-Seated lower ab raise

Fully contract, pause for 1-2sec., release the pressure 1 inch, 15 mini-contractions followed by a 30sec. hold
3 rounds

 

[Sanca Saxon]

Pushing yourself to power/Professor Attila's, warm up routine, modified
Dynamic tension/Muscle control/Isotonics

The Bullworker muscle up program (Week 16)
The isometric power pulse program. Phase 2 (Week 2) Day 1

-Chest compression
-Side chest compression
-Archer pull
-Straight arms pulldown
-One arm bent over row
-Biceps curls
-Hammer curls
-Seated calf toe press
-Seated lower ab raise

Fully contract, pause for 1-2sec., release the pressure 1 inch, 15 mini-contractions followed by a 30sec. hold
3 rounds

Prison style burpees

1 x 30 x bw

Ik heb een gedeelde 1ste plaats behaald in Bullworker challenge 2024

 

[Sanca Saxon]

Pushing yourself to power/Professor Attila's, warm up routine, modified
Dynamic tension/Muscle control/Isotonics
Standing ab wheel 5 x 6, inbetween

The Bullworker muscle up program (Week 16)
The isometric power pulse program. Phase 2 (Week 2) Day 2

-Seated obliques
-Seated crunches
-Seated lower ab raise
-Seated stiff legged deadlift
-Upright row
-Hip abduction
-Deadlift
-Kneeling triceps pushdown
-Compression behind the head

Fully contract, pause for 1-2sec., release the pressure 1 inch, 15 mini-contractions followed by a 30sec. hold
3 rounds

 

[Sanca Saxon]

The Bullworker muscle up program (Week 16)
The isometric power pulse program. Phase 2 (Week 2) Day 1

-Chest compression
-Side chest compression
-Archer pull
-Straight arms pulldown
-One arm bent over row
-Biceps curls
-Hammer curls
-Seated calf toe press
-Seated lower ab raise

Fully contract, pause for 1-2sec., release the pressure 1 inch, 15 mini-contractions followed by a 30sec. hold
3 rounds

 

[Sanca Saxon]

Wooden clubbells, 2kg

1 round, various

Pushing yourself to power/Professor Attila's, warm up routine, modified
Dynamic tension/Muscle control/Isotonics
Standing ab wheel 5 x 7

Prison style burpees

1 x 50 x bw

Light band work, various

 

[Sanca Saxon]

Pushing yourself to power/Professor Attila's, warm up routine, modified
Dynamic tension/Muscle control/Isotonics
Prison style burpees 11 x 10 x bw

The Bullworker muscle up program (Week 16)
The isometric power pulse program. Phase 2 (Week 2) Day 2

-Seated obliques
-Seated crunches
-Seated lower ab raise
-Seated stiff legged deadlift
-Upright row
-Hip abduction
-Deadlift
-Kneeling triceps pushdown
-Compression behind the head

Fully contract, pause for 1-2sec., release the pressure 1 inch, 15 mini-contractions followed by a 30sec. hold
3 rounds

Bullworker routine, ook alweer de laatste training van dit programma



Dynamic tension upper body



Knees to elbow/Jump squat

 

[Sanca Saxon]

Pushing yourself to power/Professor Attila's, warm up routine, modified
Dynamic tension/Muscle control/Isotonics
Prison style burpees 8 x 15 x bw
Psycho style burpees 3 x 6 x bw / 1 x 10 x bw / 1 x 11 x bw

 

[Sanca Saxon]

Pushing yourself to power/Professor Attila's, warm up routine, modified
Dynamic tension/Muscle control/Isotonics

The ultimate Bullworker rep range workout (Book two) Week 1
Rep range Phase 1. Week one (Day one)

-Chest compression
-Archer pull
-Cable spread
-Deadlift
-Overhead compression
-Seated crunches
-Kneeling triceps pushdown
-Seated calf toe press

20 reps followed by a 20sec. isometric contraction on the last rep
3 rounds

5-psychos/5-pumps/5-pump Navy seal burpees complex

2 x 1 round
1 x 2 rounds

 

[Sanca Saxon]

Pushing yourself to power/Professor Attila's, warm up routine, modified
Dynamic tension/Muscle control/Isotonics
Prison style burpees 10 x 10 x bw

The ultimate Bullworker rep range workout (Book two) Week 1
Rep range Phase 1. Week one (Day two)

-Compression behind the head
-Lat pulldown
-Hammer curls
-Upright row
-Seated stiff legged deadlift
-Seated obliques
-Seated lower ab raise
-Reverse grip triceps pushdown

20 reps followed by a 20sec. isometric contraction on the last rep
2 rounds

 

[Sanca Saxon]

Pushing yourself to power/Professor Attila's, warm up routine, modified
Dynamic tension/Muscle control/Isotonics
Prison style burpees ladder (240 reps total) 1/2/3/4/5/6/7/8/9/10/11/12/13/14/15/15/14/13/12/11/10/9/8/7/6/5/4/3/2/1

The ultimate Bullworker rep range workout (Book two) Week 1
Rep range Phase 1. Week one (Day one)

-Chest compression
-Archer pull
-Cable spread
-Deadlift
-Overhead compression
-Seated crunches
-Kneeling triceps pushdown
-Seated calf toe press

8 reps followed by a 20sec. isometric contraction on the last rep
3 rounds

 

[Sanca Saxon]

Pushing yourself to power/Professor Attila's, warm up routine, modified
Dynamic tension/Muscle control/Isotonics

The ultimate Bullworker rep range workout (Book two) Week 1
Rep range Phase 1. Week one (Day two)

-Compression behind the head
-Lat pulldown
-Hammer curls
-Upright row
-Seated stiff legged deadlift
-Seated obliques
-Seated lower ab raise
-Reverse grip triceps pushdown

8 reps followed by a 20sec. isometric contraction on the last rep
3 rounds

5-pump burpees

36x, 13min30

 

[Sanca Saxon]

 

[Sanca Saxon]

3-pump burpees 20 x 5 x bw (100 burpees, 300 push ups)
Pushing yourself to power/Professor Attila's, warm up routine, modified
Dynamic tension/Muscle control/Isotonics

The ultimate Bullworker rep range workout (Book two) Week 1
Rep range Phase 1. Week one (Day one)

-Chest compression
-Archer pull
-Cable spread
-Hack squat
-Overhead compression
-Seated crunches
-Kneeling triceps pushdown
-Seated calf toe press

12 reps followed by a 20sec. isometric contraction on the last rep
3 rounds

 

[Sanca Saxon]

Pushing yourself to power/Professor Attila's, warm up routine, modified
Dynamic tension/Muscle control/Isotonics

The ultimate Bullworker rep range workout (Book two) Week 1
Rep range Phase 1. Week one (Day two)

-Compression behind the head
-Lat pulldown
-Hammer curls
-Upright row
-Seated stiff legged deadlift
-Seated obliques
-Seated lower ab raise
-Reverse grip triceps pushdown

12 reps followed by a 20sec. isometric contraction on the last rep
3 rounds

 

[Sanca Saxon]

Pushing yourself to power/Professor Attila's, warm up routine, modified
Dynamic tension/Muscle control/Isotonics

A bit low volume burpees, Navy seal burpees and hand to shoulder Navy seal burpees

 

[Sanca Saxon]

Pushing yourself to power/Professor Attila's, warm up routine, modified
Dynamic tension/Muscle control/Isotonics

The ultimate Bullworker rep range workout (Book two) Week 2
Rep range Phase 1. Week two (Day one)

-Chest compression
-Archer pull
-Cable spread
-Hack squat
-Overhead compression
-Seated crunches
-Kneeling triceps pushdown
-Seated calf toe press

20 reps followed by a 20sec. isometric contraction on the last rep
3 rounds

Prison style burpees

1 x 30 x bw

 

[Sanca Saxon]

Pushing yourself to power/Professor Attila's, warm up routine, modified
Dynamic tension/Muscle control/Isotonics

The ultimate Bullworker rep range workout (Book two) Week 2
Rep range Phase 1. Week two (Day two)

-Compression behind the head
-Lat pulldown
-Hammer curls
-Side chest compression (bonus)
-Upright row
-Seated stiff legged deadlift
-Seated obliques
-Seated lower ab raise
-Reverse grip triceps pushdown

20 reps followed by a 20sec. isometric contraction on the last rep
3 rounds

Vandaag heb ik ook de prijs van mijn winst van de Bullworker challenge ontvangen. De limited edition 60th anniversary model twv €500 😁