Ultimate Combatives Challenge

Intenso Duration 14 minutos

Áreas Alvo: Full Body

Equipamento: Dumbbells

Adicionado por Personal Trainer Nikki Lafever

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

Exercises

Conjunto 1: 1 rodada

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 repetições

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

Dumbbell Squats

10 repetições

Deep with 2 #25 dumbells

Farmer's Walk

25 repetições

2 #25 dumbells

Conjunto 2: 1 rodada

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 repetição

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

Farmer's Walk

10 repetições

2 #25 dumbells

Climb a Wall

1 repetição

weights over the wall first

Conjunto 3: 1 rodada

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 repetições

Sit-Ups

10 repetições

Burpees

10 repetições

Base Out/Draw

1 repetição

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

Farmer's Walk

10 repetições

2 #25 dumbells

Army Crawls

2 minutos

12' with 2 #25 dumbells and rifle carry

Conjunto 4: 1 rodada

Knee Strikes

1 minuto

Base Out/Draw

1 repetição

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

Farmer's Walk

25 repetições

2 #25 dumbells

Conjunto 5: 1 rodada

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 repetição

non-weapon arm

Farmer's Walk

10 repetições

2 #25 dumbells

Base Out/Draw

1 repetição

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

Farmer's Walk

12 repetições

2 #25 dumbells

Conjunto 6: 1 rodada

Radio Transmission

1 repetição

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

Conjunto 7: 1 rodada

Deadweight Drag

35 repetições

#50/35 steps

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Escolha Principal para este Treino

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Equipamento Recomendado

Faça este treino com o melhor equipamento de exercício. Recomendamos o uso de um monitor de frequência cardíaca de tira peitoral bluetooth ou um smartwatch para mais otimização de treinamento e acompanhamento de desempenho.

Quickdraw Adjustable Dumbbells