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

[Sanca Saxon]

Hand to hand swipe/Bullwhip combo

2kg wooden clubbell, 1 round

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 4
Rep range Phase 2. Week one (Day one)

-Seated lower ab raise
-Low chest compression
-Cable spread
-One arm row
-Biceps curl

5 reps followed by a 10sec. isometric contraction on the last rep
3 rounds

4-count/6-count/Navy seal burpees
(1 rep = 3 burpees/4 push ups)

4 x 10 x bw

 

[Sanca Saxon]

Hand to hand swipe/Bullwhip combo

2kg wooden clubbell, 1 round

Shoulder cast

2kg wooden clubbells, 1 round

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

4-count/6-count/Navy seal burpees
(1 rep = 3 burpees/4 push ups)

1 x 50 x bw (150 burpees/200 push ups/28min.30)

The ultimate Bullworker rep range workout (Book two) Week 4
Rep range Phase 2. Week one (Day two)

-Double Bullworker deadlift
-Kneeling triceps pushdown
-Chest compression
-Seated stiff legged deadlift
-Front raise

5 reps followed by a 10sec. isometric contraction on the last rep
3 rounds

 

[Sanca Saxon]

Hand to hand swipe/Bullwhip combo

2kg wooden clubbell, 1 round

Shield cast

2kg wooden clubbells, 1 round

Front foot elevated split squat

2 x 5*5 x bw
2 x 10*10 x bw
2 x 15*15 x bw
2 x 20*20 x bw

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

Bullworker iso-motion

2 rounds

Dynamic tension upper body


Shield cast

 

[Sanca Saxon]

Bullworker iso-motion

 

[Sanca Saxon]

Shield cast

2kg wooden clubbells, 1 round

Hand to hand swipe/Bullwhip combo

2kg wooden clubbell, 1 round

Pushing yourself to power/Professor Attila's, warm up routine, modified
Dynamic tension/Muscle control/Isotonics
Self resisted leg extensions, ladder down 15-1 (120 reps/each side)

The ultimate Bullworker rep range workout (Book two) Week 5
Rep range Phase 2. Week two (Day one)

-Seated lower ab raise
-Low chest compression
-Cable spread
-One arm row
-Biceps curl

10 reps followed by a 10sec. isometric contraction on the last rep
3 rounds

Rocking chair burpees

Ladder 1-12

 

[Sanca Saxon]

Side to side lateral swing

2kg wooden clubbells, 1 round

Hand to hand swipe/Bullwhip combo

2kg wooden clubbell, 1 round

Swing/twist/lunge/raise

Hand to hand, 2kg wooden clubbell, 1 round

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 5
Rep range Phase 2. Week two (Day two)

-Double Bullworker deadlift
-Kneeling triceps pushdown
-Chest compression
-Seated stiff legged deadlift
-Front raise

10 reps followed by a 10sec. isometric contraction on the last rep
3 rounds

1-pump burpees

3 x 35 x bw

 

[Sanca Saxon]

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

1 to 5-pump burpees ladder

17x (255 push ups, 85 burpees, 18min.10)

The ultimate Bullworker rep range workout (Book two) Week 5
Rep range Phase 2. Week two (Day one)

-Seated lower ab raise
-Low chest compression
-Cable spread
-One arm row
-Biceps curl

15 reps followed by a 10sec. isometric contraction on the last rep
3 rounds

 

[Sanca Saxon]

Hand to hand swipe/bullwhip/lateral swing

2kg wooden clubbell, 2 rounds

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 5
Rep range Phase 2. Week two (Day two)

-Double Bullworker deadlift
-Kneeling triceps pushdown
-Chest compression
-Seated stiff legged deadlift
-Door frame shoulder press

15 reps followed by a 10sec. isometric contraction on the last rep
3 rounds

Deep knee bends


Clubbell combo

 

[Sanca Saxon]

Shield cast

2kg wooden clubbells, 1 round

Swipe/bullwhip combo

2kg wooden clubbells, 1 round

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 5
Rep range Phase 2. Week two (Day one)

-Seated lower ab raise
-Low chest compression
-Cable spread
-One arm row
-Biceps curl

5 reps followed by a 10sec. isometric contraction on the last rep
3 rounds

4/8/12-pump burpees

13x (312 push ups/39 burpees)
Niet gefilmd of getimed omdat ik aanvankelijk wel content zou zijn met een 5-tal 'rondes'.

 

[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 5
Rep range Phase 2. Week two (Day two)

-Double Bullworker deadlift
-Kneeling triceps pushdown
-Chest compression
-Seated stiff legged deadlift
-Front raise

5 reps followed by a 10sec. isometric contraction on the last rep
3 rounds

1/3/5/7/9 pump burpees

20x (500 push ups, 100 burpees, 28min.58)

Burpees


Bullworker routine


Seated stiff legged deadlift against two Bullworkers

 

[Sanca Saxon]

Pushing yourself to power/Professor Attila's, warm up routine, modified
Dynamic tension/Muscle control/Isotonics
Commando burpees 8 x 1

Commando burpees

2 x 2
2 x 3
1 x 6

 

[Sanca Saxon]

2kg wooden clubbells

-Lateral swing
-Shield cast
-Hand to hand swipe/bullwhip combo
2 rounds

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 6
Power rep range Phase 3. Week one (Day one)

-Chest compression
-Lat pulldown
-Seated stiff legged deadlift
-Archer pull
-Hammer curls
-Double Bullworker deadlift

Rep speed contract 1sec., release 6sec.

5 reps followed by a 15sec. isometric contraction on the last rep
4 rounds

 

[Sanca Saxon]

2kg wooden clubbells

-Lateral swing
-Shield cast
-Hand to hand swipe/bullwhip combo
1 round

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 6
Power rep range Phase 3. Week one (Day two)

-Cable spread
-Compression behind the head
-Kneeling triceps pushdown
-Biceps curls
-Door frame shoulder press
-Seated lower ab raise

Rep speed contract 1sec., release 6sec.

5 reps followed by a 15sec. isometric contraction on the last rep
4 rounds

Navy seal burpees/3-squats

+-25min., behoorlijk goed tempo, morgen de reps tellen, nu slapen (wekker staat op 05u30, fuu)

 

[Sanca Saxon]

59 Navy seal burpees(177 push ups) + 177 squats

 

[Sanca Saxon]

 

[Sanca Saxon]

6kg mace

360°swings, 2 rounds
10 to 2, 2 rounds

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 6
Power rep range Phase 3. Week one (Day one)

-Chest compression
-Lat pulldown
-Seated stiff legged deadlift against two Bullworkers
-Archer pull
-Hammer curls
-Double Bullworker deadlift

Rep speed contract 1sec., release 6sec.

5 reps followed by a 15sec. isometric contraction on the last rep
4 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 6
Power rep range Phase 3. Week one (Day two)

-Cable spread
-Compression behind the head
-Kneeling triceps pushdown
-Biceps curls
-Door frame shoulder press
-Seated lower ab raise

Rep speed contract 1sec., release 6sec.

5 reps followed by a 15sec. isometric contraction on the last rep
4 rounds

Burpees circuit

6x 4-count burpees
6x 2-pump burpees
6x Navy seal burpees

8x (144 burpees/240 push ups/29min.30)

 

[Sanca Saxon]

144 burpees/240 push ups/29min.30

 

[Sanca Saxon]

Mooi stukje over burpees, ik ben er een tijdje terug mee begonnen en ben helemaal verslingerd eraan.
Niet van dat crossfit gedoe maar de military en prison style, dit werkt imo niet alleen de fysiek maar maakt je ook mentaal harder, ik durf het zelfs bijna mindfullness te noemen, maar Lee in het filmpje legt het beter uit (met een sappig Schots accent)



Flex friday

 

[Sanca Saxon]

2kg wooden clubbells

Shield cast, 1 round
Hand to hand swipe/bullwhip, 1 round

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 6
Power rep range Phase 3. Week one (Day one)

-Chest compression
-Lat pulldown
-Seated stiff legged deadlift against two Bullworkers
-Archer pull
-Hammer curls
-Double Bullworker deadlift

Rep speed contract 1sec., release 6sec.

5 reps followed by a 15sec. isometric contraction on the last rep
4 rounds

Walkouts/ins

1 x 12

6-count burpees/squat to lunges/jog in place

1 x 35