DeFrancosGym.com - Grappler chain push-up/Rope Pull superset

The superset shown in the video was performed by Rob Leibrock during part of this workout...

1A. Cris-Cross chain push-ups - 80lbs.x10, 60lbs.x10, 40lbs.x10, 20lbs.x10, BWx40 (2 sets)
1B. Hand-over-hand banded rope pulls (aka, "Smitty's") - 5 reps (2 sets)

2. KB Complex - Reverse lungesx10 each leg, shoulder press x 10, swings x 10, squat jumps x 10, Figure 8's x 20sec. - 2 rounds of this

3. Prowler Sprints - 10 "trips" w/ 45's on each side & 30sec. rest b/t "trips" (One trip = 20 yards down w/ low handles and 20 yards back holding poles)

4. Rickshaw Hold (thick handles) - 2 x max time w/ 220lbs.

Category:

Sports

Tags:

• defrancos
• gym
• rob
• leibrock
• grappling
• wrestling
• jiu
• jitsu
• training
• kettlebells

[goofy775]

how much resistance is he getting out of that mini band.. he didn't seem to struggle at all

[joedefranco]

This was the 1st set of a brutal workout so we weren't looking for a ton of resistance on the very 1st set..

[TheIronAthElite]

dudes a beast

[jonnosferatu]

No, it means doing exercises back to back. There is no requirement that the exercises be opposed, though that is one of the better ways to do it.

[notanlocoplis08]

@gosciu555 Thank you!

[whiteflash1323]

How many push-ups can he crank out consecutively? That was impressive.

[randywolken]

I tried a 3/4" band last night and it was way too low on resistance. I want to use my green bands (1 3/4") for the exercise. Do you think that they will give me adequate resistance (stronger than average athlete) or do I need to drop another $75 + for wider bands? Thanks

[ballaog05]

how much do those chains weight

[gosciu555]

@notanlocoplis08

Tractor supply or elite FTS is you want to overpay.

[notanlocoplis08]

Where can i get this kind of chains?? Thanks!

[notanlocoplis08]

Where can i get this kind of chains?? Thanks!

[DeMoNSe3d]

Great conditioning workout.

[DeMoNSe3d]

thats right

[williamsmith00]

Damn it, I love that Band and rope idea.