Train Like a Superhero with The Rulk Round 2

Train Like a Superhero with The Rulk Round 2

Day 1

Functional Compound Movement 1

  • Flat Dumbell Chest Press ~ 15 reps => RFT Ballistic Pulses ~ 10 reps
  • 3 min Round
  • 5 Rounds
  • 1 min rest in between rounds

 

Functional Compound Movement 2

  • Incline Barbell Press ~ 15 reps => Decline Bodyweight Push Ups ~ 10 reps
  • 3 min Round
  • 5 Rounds
  • 1 min rest in between rounds

 

Day 2

Functional Compound Movement 1

  • Seated Back Row ~ 15 reps => RFT Reverse Crawl Sandbag Pull (10m distance each arm)
  • 5 min Round
  • 3 Rounds
  • 1 min rest in between rounds

 

Functional Compound Movement 2

  • Barbell Deadlift~ 15 reps => Kettlebell swings ~ 10 reps
  • 3 min Round
  • 5 Rounds
  • 1 min rest in between rounds

 

Day 3

Functional Compound Movement 1

  • Leg Press ~ 15 reps => RFT Three Step Drop ~ 6 reps
  • 3 min Round
  • 5 Rounds
  • 1 min rest in between rounds

 

Functional Compound Movement 2

  • Alternating Dumbell Lunges ~ 10 reps each leg => RFT Hopscotch ~ 4 reps each leg
  • 3 min Round
  • 5 Rounds
  • 1 min rest in between rounds

 

Day 4

Functional Compound Movement 1

  • Standing Barbell Shoulder Press ~ 15 reps => RFT Forward / Reverse Crawl (10m distance up and back)
  • 3 min Round
  • 5 Rounds
  • 1 min rest in between rounds

 

Functional Compound Movement 2

  • Upright Rows ~ 15 reps => Kettlebell Gorillas ~ 10m distance up and back
  • 3 min Round
  • 5 Rounds
  • 1 min rest in between rounds

 

Day 5

Functional Compound Movement

  • Hanging Leg Raises ~ 20 reps => Alternating Elbow to Knee sit ups ~ 30 reps => RFT Stationary Gorilla ~ 15 reps
  • 3 min Round
  • 5 Rounds
  • 1 min rest in between rounds

 

Functional Compound Movement 2

  • Russian Twists w Kettlebell ~ 20 reps => Side Plank Hip Drops ~ 10 reps each side => Burpees ~ 15 reps
  • 3 min Round
  • 5 Rounds
  • 1 min rest in between rounds

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