We take our training outside in episode three of the Stroops Workout of the Week! Each week, Stroops will be bringing you a resistance band workout with a healthy mix of functional training. Go catch up if you missed last weeks workout. If you’re all caught up, lets get into it. For this workout, you will need a the Son of the Beast Pro, a heavy tire and a sturdy anchor.
The workout
Perform the three exercise in this workout for the prescribed reps, then rest one minute to complete the round. Repeat each round 3-5 times depending on your fitness level.
Exercises
Tire Flips // 10 reps
Perform the tire flip like a deadlift. Explosively pull the tire from the ground while maintain as neutral of a spine as possible. Give the tire a good shove at the top of the movement to complete your rep. You can use one knee to help drive the tire up if you are struggling with the weight of your tire.
Burpee Slams // 10 reps
Put your hands through the handles of the elastic battle ropes. Move away from your anchor point into your training zone. If you don’t know what a training zone is, watch this video. Perform this exercise like a standard burpee, but replace the jump at the end with a powerful beast slam. You can adjust the difficulty of this movement by changing your distance from your anchor point.
Cossack Squat Row // 10 reps
While holding the Son of the Beast, into your training zone. The farther you move into your training zone, the easier your squat will be, but will make your rows harder. With your feet wider than shoulder width, drop into a side lunge while pivoting your non-weight bearing foot to allow for better depth. If the movement is too complicated, substitute for the more basic Squat Row.
The Son of the Beast Pro Kit is not your average resistance band. It is a powerful functional training tool. Click the link below to learn more about the Son of the Beast Pro and how you can use it to take your fitness to the next level.
I was just down at Lake Powell! I bet I could have tied the BEAST off to the boat dock and had a killer workout on my vacation. It would have been tough to haul the big tire but the BEAST could have fit in my back seat! The weather was beautiful at Bullfrog – Lake Powell!