Name: Playbook - Coach Myers - Sled Madness
Uploaded: 2024-02-18T22:00:08.279Z
Duration: 45 min
Description: Sled Madness

4 rounds: 
Sled Push - 50m
25 Chin Ups
25 Dips
Sled Drag - 50m
25 Pull ups
25 Push Ups

Finisher: 10 minutes sled drag 

On the sled Push & Drags during the main circuit, use 2X your bodyweight on the sled. 
Break the BW exercises into mini sets with minimal rest if necessary. 
On the 10 minute sled drag use your BW on the sled.

4 rounds: 
Sled Push - 50m
25 Chin Ups
25 Dips
Sled Drag - 50m
25 Pull ups
25 Push Ups

- Load a prowler sled and stand facing it at arm’s length
- Grip each bar with one hand either with your arms straight or elbows flexed
- Hinge at the waist keeping your spine neutral and your chest/head up
- Drive your feet into the floor to push the sled forward
- Place one foot in front of the other in a walk, run or sprint

Sled Push - Heavy

- Grab the bar with a medium underhand grip
- Pull yourself up until your chin is over the bar
- Lower under control until your arms are almost straight, but not to a dead hang un-packed position

Chin Ups

- Grasp the parallel bars and hop up so your arms are straight
- Lean forward at about a 45-degree angle, bend at the waist, so your legs are vertical
- Pull your shoulders down and back
- Maintain this body position throughout the exercise
- Slowly bend your elbows to lower your body into the dip until your upper arms are about parallel to the ground (do not go below parallel)
- Keep your elbows tight to your body
- Straighten your arms to drive your body up to the starting position

Dips - Bodyweight

- Load a prowler sled and stand facing it, either holding the pull straps or belt looped around the waist (Can also be done from the sled handles by gripping each bar with one hand and your arms straight)
- Simply pull the sled by walking backward with your torso upright

Sled Drag

- Grab a pull up bar with a medium overhand grip
- Lean back slightly and engage the lats as you pull your chin above the bar
- Lower under control until your arms are almost straight, but not to a dead hang un-packed position

Pull Ups

- Start with your hands just outside the shoulders 
- Keep your core tight and body straight as you lower your chest to the floor
- Keep your head in a neutral position and exhale as you press your body back to starting position

Push Ups

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