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  • Hulk Out: The Multi-Tasker*

    April 30, 2014 Author: HulkE
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    The Multi-Tasker is an AMRAP-style workout. What’s AMRAP you say? As Many Rounds/Reps As Possible. If you’re familiar with GORUCK’s Training page, one who practices CrossFit, or a crazy meathead (-points at myself-), then this is a cringe worthy acronym.


    This particular workout is to be performed as a circuit: complete one exercise then move on to the next. Although it is only 4 exercises with 4 reps each exercise, this workout can sneak up on you quick. Make sure to get your stations at the ready ahead of time. We’re looking for total rounds completed during a set time. How long you rest and what you do between each set is entirely up to you. And as always, STAY TRUE TO FORM.

    With GR events, you’ll never know what the Cadre wants you to do until you’re instructed to do so. The Multi-Tasker is meant to keep you on your toes but keep you moving, while at the same time testing your abilities to concentrate.

    This is a gym friendly workout…well, figuratively speaking. You will be hogging a squat station for some time. If you’re lucky, grab 2 Olympic bars (one on the ground ready for the power clean/push press combo and one prepped for back squats). So be prepared to make gym-emies. It can be done at home as long as there’s enough space and can be easily modified by using sandbags or a heavy ruck.

    It’s you versus the clock. How many complete sets can you do? Only you will know so keep your head in the game.

    Stay strong, keep breathing, and don’t stop.
    -HulkE

    What you will need:
    Foam Roller
    Rowing machine or jump rope
    Timer, Clock, or Watch
    Olympic barbell (preferably 2)
    Squat rack
    Various weighted plates
    Dumbbells

    Warm-Up:
    10 minutes of foam rolling

    3 sets of 500m row (1 minute of rest between sets)
    OR
    5 minutes of jump rope

    Workout:
    4 exercises, 4 reps each exercise, AMRAP in 1-hour
    1 – 1:30 minute rest between sets

    Note:
    This workout is flexible. You can stick with one weight load for each of the exercises or adjust as you see fit. Personally, I start off light with each of the exercises then progressively add more weight as I continue more sets. The thirst for Iron never stops!

    *The Multi-Tasker is what my girlfriend decided this workout should be called considering all its “moving parts” and testing one’s ability to concentrate.

  • Hulk Out: Demon Workout

    November 26, 2013 Author: HulkE
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    It’s earned this name mainly because of it’s unholy number of 666: 6 exercises, 6 reps each, 6 sets total. Although the numbers look low, it’s very deceiving and meant to be treated like a non-stop circuit.

    DO NOT…I repeat…DO NOT BLAZE THROUGH THIS WORKOUT! You are not racing anyone. There is no timer involved except during your rest breaks between sets. Again as mentioned in my bio, I’m a stickler on technique. So focus on your form and your breathing.

    You will need space. Yes, you will hog a workout bench at the gym. Yes, you will hog all the dumbbells. Regarding that, you should separate dumbbells for each of the listed exercises below (i.e. dumbbells heavy enough to push your muscles through chest presses, dumbbells heavy enough for a bent over single arm row, dumbbells that you can do overhead tricep extensions with, and dumbbells for hammer curls – unless weights overlap).

    Stay strong, keep breathing, and don’t give up.
    -HulkE

    What you will need:
    Foam Roller
    Rowing machine or jump rope
    Lots of dumbbells for various exercises
    A workout bench or something, flat, sturdy and stable to lay on/lean over/sit
    A weighted plate

    Warm-Up:
    10 minutes of foam rolling

    3 sets of 500m row (1 minute rest between sets) OR 5 minutes of jump rope

    Workout:
    6 exercises, 6 reps each exercise, 6 sets
    Rest for 1:30 – 2:00 minutes between sets

    Alternating Dumbbell Press

        -laying on a flat bench

    Weighted Plate (or dumbbell) Raise

        -Raise weight to shoulder height, 3 second pause, raise to overhead, then lower to start – That’s 1 rep.

    Single-Arm Bent Over Dumbbell Row

        – 6 reps with one arm then switch.

    Seated Tricep Overhead Extension

        -Keep your back straight while seated and perform 6 reps with one arm then switch.

    Alternating Bicep Hammer Curls

    Pistol Squat

      -With your back straight and while looking forward at a mirror, perform 6 reps with one leg then switch.

    Rest.

    Note:
    Each exercise, excluding the Weighted Plate Raise, should take you about 3 second to lower the weight and another 3 seconds to raise it and vice versa. Feel the squeeze of each muscle; focus on that breathing. This is all about control and strength. AGAIN, speed is not the focus.