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The Avenger Workout

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The Avenger Workout

In order for you to obtain gains in your training you must have a versatile program, but you must also master the fundamentals. Like the Avengers versatility is good, but not to the point that your execution of fundamental movements is compromised. Today’s workout is about versatility, but it doesn’t ignore the importance of hammering on the big essential movements for top level strength and fitness gains. 

The Avenger Workout

Warm Up:

Rolling “V” Stretch: 5

A Skips: 15 R&L Legs

B Skips: 15 R&L Legs

Kettlebell Static Groin Stretch: 10 With A Pause At The Bottom Of Goblet squat (Note: If no kettle bell is available you can substitute a medicine ball, a rock, an unopened box of detergent, or a thick book. 

Shoulder Warm Up: Palms To Face; Palms To Head–15 R&L Arms

Agility, Speed, And Conditioning. Training should go beyond just lifting. Lifting is great, but combined with functional conditioning you will become a more versatile fitness and athletic machine. After all nobody wants to move like Robocop. Note: For added intensity these can be performed with additional resistance such as a weighted vest

Jump Rope Skips: 2–3 Minute Rounds (Note: If no jump rope is available then you can mimic the skipping movement the same without a rope.

Agility Ladder Linear High Knees: 5 Note: A single rep consists of one round trip from one end of the ladder and back. 

Agility Ladder Lateral High Knees: 5

Agility Ladder Double Foot Hops: 5

Single Leg Power Long Jumps: 3×5 Note: Jump off of one leg and land on both. Absorb your landings by flexing at the knees and hips. Each time you execute a jump off each leg count that as a single repetition. Also be smart if you have had past hip, knee, or ankle injuries. If doing this single legged is too intense back off or just perform the jumps off both legs. 

Strength and power work for muscle gains. Note: If a kettle bell is unavailable then a dumbbell can be substituted for snatches. Note: Whenever you see a listed exercise and the following exercise has the “superset” label this means you are to perform the first mentioned exercise for the designated set and rep count given immediately followed by the next exercise to superset. 

Kettlebell Snatches: 3×5 (Right & Left Arm) Moderately heavy

Double Arm Dumbbell Press: 5×5 Heavy

Superset Pull Ups: 5×6

Medicine Ball Plyo-Push Ups: 3×5 Note: Perform this drill and the following drill with a 10 to 12 lb. hard bounced medicine ball)

Superset Single Arm Medicine Ball Slams: 3×5

The 4-Point Hip Stretch


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The Avenger Workout



I'm a Certified Strength And Conditioning Specialist (CSCS) and author. I have had over 17 years experience in MMA fitness, strength and conditoning, and athletic performance for most every sport. As an author and specialist I've written close to a million words on fitness and strength. I'm also a Muay Thai practictioner and enjoy helping others to reach their peak potential through fitness and performance.

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