Name: Playbook - Coach Myers - Pump & Sprint
Uploaded: 2024-04-16T18:23:41.613Z
Duration: 45 min
Description: Pump & Sprint

Great work out
Real test of character 😅

Dastaan

10 Rounds:
Shoulder Pull Ups - 6
DB Shoulder Press - 9
Barbell Shrugs - 12
Push Ups - 15
100m Sprint (or 20 sec Airdyne sprint)
- rest 2 minutes

- Stand sideways under a pull up bar and grab the bar with an over/under grip
- Pull your shoulder up to the bar, then slowly lower (almost but not quite to full extension) before pulling the opposite shoulder to the bar
- Alternating back and forth for time or reps

(R+L= 1 rep)

Pull Ups - Shoulder Pulls

- Stand with your feet at shoulder width and a set of dumbbells over top of your shoulders
- Press the weights up and gradually in, touching them together lightly at the top
- Lower under control back to your ears
- Athletes with shoulder issues should hold the weights in a neutral (palms facing ears) grip
- To perform an ISO press keep one DB extended over head while you press the other one, alternating sides with each rep

DB Shoulder Press

- Keeping your arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction

Barbell Shrugs

- At the bottom of the push up pause at the ground
- Lift your hands and squeeze your shoulder blades together
- Forcefully strike the ground and push up
- Keep your body rigid

Hands Up Push Ups

Sprints - track, field or road

Airdyne Sprint

Pump & Sprint circuit

Pump & Sprint

Airdyne Burner

Strongman Circuit

Anaerobic Airdyne Repeats

Med Ball Medley

Farmer Endurance

Pump & Run

Airdyne Sprints

Daniel

Gutcheck circuit

21 Minute Push Up E.M.O.M. Challenge

Airdyne & Push Up Challemge

30 minute AMRAP

Pump & Shred Drop Sets

800m Pump & Run

Full Body E.M.O.M.

10 Round GutCheck

Practice Room Finisher - rope tug of war

Pull Up and Med Ball Ladder

Misha SWB

Practice Room Finisher - Rope Circuit

Practice Room Finisher - Med Ball Partner Circuit

Kel Bates

Pump & Run Challenge

Dylan

Emanuel

Med Ball Circuit

Partner Circuit

For the DB lunges, is that 10/leg or 10 total?

Nikhil

The Infamous Arms & Legs Circuit

Incline Treadmill Challenge

Off Season Pump & Run

MMA Base Conditioning

Chris

MMA Conditioning - High Intensity

Sled Madness

Eric

100 rep Single Leg Challenge

Kettlebell Endurance Circuit

MMA/Grappling Conditioning

20 minute EMOM

Jump & Hand Stand AMRAP

Gutcheck Track Workout

Nice workout! Getting prepped for the 40 day shred!!

MMA Strength & Conditioning

400m Sprint Kickers

Airdyne GutCheck

Track AMRAP

400m Turner Burners 🔥

Bodyweight EMOM

Pump & Jump

Track Workout - 600m repeats

So I love these kind of workouts!Feels great!

Samuel

60 second Challenge

MMA CONDITIONING

Rope Climb Challenge

1 mile Lunge & Carry Relay

Pump & Shred Circuit

Pump & Sprint

Community

More workouts from Coach Myers