The following workout I swiped from OPERATION: Rogue Strength. It’s Day #2 from Phase I.
This is one of my favorite programs ever which specializes in on training with just your own bodyweight plus dumbbells and/or kettlebells.
If you’re a busy person and find yourself on the go, OPERATION: Rogue Strength is an awesome program to use to help build strength, more power, lean muscle, and shred fat all with a limited amount of time and equipment.
Now, the following workout I have for you below was one of my favorites from OPERATION: Rogue Strength which is one of the programs included within Volume III of The Aggressive Strength Method.
Below, I’ve got the whole workout listed for you to take and use on your own as well as a video that goes into the in’s and outs of the workout.
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1A) Kettlebell OR Dumbbell 1 Arm Power Squat Clean 4 x 6 / Arm
1B) Box Jump x 4 x Max Height after every set of squat cleans
2A) Pistol Squat Work / Practice x 15 Mins
*take 15 mins to focus in on just pistol squats – nothing else – Main focus is to get better at this skill no matter how advanced you are.
Use this progression video for help – Pistol Squat Progressions
3A) KB or DB 1 Arm Overhead Walking Lunge 3 x 10 / leg – switch arms half way through the set
3B) Pull Ups 3 x max effort (Strict or Kipping)
3C) Ring Dips / Dips 3 x max effort (Strict ONLY)
3B) Turkish Get Up’s x 3 / side – weighted OR unweighted – go by your level of fitness
***rest only 60 secs between movements / Rest 45 secs on week 2 / Rest 30 secs on week 3
***increase weight each week if possible
***if you’re less advanced, keep your rest intervals at 60 secs
4A) Do 5 Rounds of:
a) 200 yard Shuttle (Break this up into 25 yard Sections)
b) Single Arm KB / DB Squat Clean Press x 5 / arm
***See video for DEMO of Squat Clean Press
***Rest 1:1 and repeat for total of 5 Rounds
Drop em below in the comments section and I’ll help you out.
Bottom line – crank this workout for a serious CHALLENGE.
Live and Train Aggressive!
PS – Right now for a LIMITED TIME, you can get the FULL program, OPERATION: Rogue Strength + another FULL Program on SALE with some extra added in BONUSES!
The Aggressive Strength Method – VOL III – CLICK HERE for more INFO.