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High-Intensity Resistance Workout

Push Your Limits with Brandon's “David Goggins” Challenge


By: Brandon Hogan


10 Rounds of Seeing If You Got What It Takes!

Are you ready to break barriers and discover new limits? The workout that me and two of my fellow trainers did the other day did just that - it pushed us mentally and physically. Sometimes, it's essential to push your boundaries and find new limits to surpass. That's exactly what this high-intensity resistance workout is all about.


This Butt-Kicker of a Workout


This workout is designed to push your mind and body to the limit. It focuses on high-intensity resistance training with minimal to no built-in breaks, resembling a HIIT workout but without the intervals. Are you up for the challenge?


Equipment Needed:

  • Jump Rope

  • Barbell and Plates

  • Pull-Up Bar

  • Hurdle or Bench

  • Medicine Ball


The Workout


Get ready to tackle 10 relentless rounds of the following exercises:


  1. 100 Jump Rope:

    • Start with 100 two foot jumps as quickly as possible.


  2. 3 Power Clean:

    • Using the barbell, perform 3 power cleans. Focus on explosive strength and proper form to maximize efficiency and avoid injury. (We put 185lb+ on the bar)


  3. 10 Lateral Hurdle Jumps:

    • Set up a high hurdle or bench and jump laterally over it 10 times. This exercise challenges your agility and coordination while keeping your heart rate elevated.


  4. 10 Medicine Ball Slams:

    • Grab a medicine ball and slam it into the ground with all your might, 10 times as fast as possible. This full-body movement engages your core, shoulders, and legs.


  5. 3 Lockout Chin-Ups:

    • Finish the round with 3 lockout chin-ups. Pull yourself up until your chin is above the bar and then lower until your arms are fully extended. This tests your upper body strength and endurance.


Why This Workout Matters


Pushing yourself beyond your comfort zone is where real growth happens. This workout not only builds physical strength and endurance but also fortifies your mental resilience. Completing 10 rounds of this high-intensity circuit is no small feat, and each round will test your determination and grit.


Tips for Success


  • Stay Hydrated: Keep water close by and take sips as needed to maintain hydration throughout the workout.

  • Focus on Form: Proper form is crucial, especially when fatigue sets in. Ensure each movement is performed correctly to prevent injury and maximize effectiveness.

  • Pace Yourself: While the workout is intense, find a pace that allows you to complete all 10 rounds with little to no rest. Consistency and perseverance are key.


Conclusion


Embrace the challenge and see what you're truly capable of with this high-intensity resistance workout. Remember, it's not just about physical strength—it's about pushing your mental limits and finding the determination to keep going. So, are you ready to take on the Brandon's "David Goggins" Workout and see if you've got what it takes?


Stay strong and keep pushing your boundaries!



 

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