Death Dealer Workout
These training sessions will challenge you both mentally and physically, asking you to push through the pain barrier in every session.
Make sure that you are in decent shape both cardiovascularly and strength-wise before you begin.
I’m going to write this in 3, 2-week parts.
Some of these lifts call for percentages. It’s no big deal. If it calls for 80% and you bench 400, you have to put 320 on the bar. When percentages aren’t called for, go as heavy as you can with good form.
Again, proceed at your own risk. This is not for the faint of heart.
Week 1
Day 1
Warm up:
3x1min mountain climbers with a 30sec rest.
3x30sec frog jumps with a 30sec rest (use a wide stance, jump as high as you can, touch the ground and immediately jump again)
Squat—use % of your 1 rep max
50x8, 60x6, 65 9x3, 50x15
between each set, perform 10-15 push-ups
5x20 sprawls—Touching your hips to the ground and standing up quickly.
Heavy Bag punches with light gloves. Start off with work gloves and hit the heavy bag for 3, 3-minute rounds with a 1-minute rest. Make sure to move around the bag. Act like you are fighting. Throw perfect punches and keep your hands up. During the first 30 seconds of the rest period, do as many free hand squats as you can.
Day 2
20, 40-yard sprints with a 30 second rest in between. These sprints should be done with around 80% intensity.
Day 3
Stadium runs OR hill sprints for 30 minutes. Sprint up, walk down.
Bench Press 60x6, 70x5, 75 7x3
DB Push press as heavy as you can 6x5, then drop 10-15 pounds and do 1x10
Day 4
½ mile run. Sprint for 100 steps, jog for 100 steps.
Day 5
20, 10-yard sprints at 75% intensity with a 30 second rest
Deadlift 60x5, 70x5, 80x5, 50x15
Chin ups 5x6-15 reps
Barbell curls 5x6-12
5x30 yard bear crawls with 30-second rest
Day 6
20 short gassers
Sprint 5 yards
Backpedal 5 yards
Sprint 10 yards, backpedal 5 yards
Sprint 20 yards, backpedal 5 yards
Sprint 30 yards, backpedal 5 yards, then sprint through.
You are ALWAYS only backpedaling 5 yards.
Day 7
Build a shelter and prepare for war.
Week 2
Day 1
3x1minute burpees with a 30second rest
Squat 50x10, 60x8, 70 2x2, 75 7x2
In between sets of squats do 10 push ups
Prowler or car or truck pushes. 10 sets of this means 50 steps. Push with resistance as hard as you can for 50 steps. Use enough resistance that you can barely run.
Day 2
Go to a field with a med ball. Throw the ball as far as you can then chase after it. Try to get to the ball before it stops rolling. Do this for 12 throws/sprints. Then 3, 2-minute rounds with 1-minute rest of heavy bag work
Day 3
3x10 tuck jumps (jump up, bring you knees to your chest immediately upon landing)
Bench press 60x6, 70x5, 80x4, 85 3x2, 60x15-20
DB push press—as heavy as you can—7x3, then drop 15-20 pounds and do a set of 10
30-minute hills or stadium runs. Sprint up, jog down.
Day 4
1 mile run—sprint for 100 steps, jog 100 steps—for one mile
Day 5
5x30 seconds mountain climbers with a 30 second break
Deadlift from a rack—set the rack right below your knees. 10 sets of 2 reps, working up to a heavy double. Bleed from your ears. NO straps
One arm row 3x6, 2x20
Barbell curls—heave these a little at the start 5x6, 2x15
10x30 yard bear crawls with 30-second rest
Day 6
Long gassers
Sprint 10 yards, touch a line and sprint back 10 yards
Sprint 20 yards, touch a line and sprint back 20 yards
Sprint 30 yards, touch a line and sprint back 30 yards
Sprint 40 yards, touch a line and sprint back 40 yards
Take a 2-minute break and do this 4 more times.
Day 7
Build a fire, then pillage the village.
