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The Rambo Workout

The Rambo Workout

In today’s BRF workout you may not be transformed into an awesome killing machine for justice like John Rambo, but you can at least move and look like him! Check out The Rambo Workout and get ready to give 110%. Stay Strong.

The Rambo 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

Conditioning, footwork, and power for fighting and obstacle running skills…and for just getting ripped to shreds! Tools to consider having: Weighted Vest, Cones

8 Cone Knee Pop drill: 3 Note: A single repetition is counted with each round trip performed on each leg. 

3 Cone Lateral High Knees: 3×10 Note: A single repetition is counted with a complete left to right movement. Also only the outer most leg touches the ground on the outermost cone on each side. 

3 Cone Figure 8 Lateral Shuffle: 3×10 

3 Cone Figure 8 Front To Back Shuffle: 3×10

3 Step Acceleration/Deceleration Drill: 3 Note: A Single rep is one round trip from one end to the cones to the other and back. Perform with 8 to 10 cones. 

Strength and power production for developing overall fitness and to build crazy lean muscle for fighting and evading the enemy…or for just achieving your most desired fitness goal! Tools to consider: Kettlebells, Dumbbells, Medicine Balls

Double Arm Kettlebell Swing: 4×25 Moderately heavy to heavy kettlebell

Kettlebell Swing, Clean, Press: 3×5 Moderately heavy kettlebell R & L arm 

Prone Kettlebell/Dumbbell Drags: 3×5 Note: Use a relatively heavy weight, but not too heavy. The objective is to maintain a straight rigid body during the pulling across of the weight. You should maintain rigidity to avoid tilting the hips or body during the movement. A dumbbell or kettle bell will work. 

Superset Woodchopper Medicine Ball Slams: 3×7 on each side. Note: Use an 8 to 16 lb. ball. The goal should be movement efficiency and reaction speed so if this is too slow the ball is too heavy! 

Farmer’s Walks: 3 Sets Of 40 paces or roughly 40 yards. Note: Perform with a dumbbell/kettlebell in each hand. If you are limited on space simply make more round trips within the smaller space you have available! 

4 Point Hip Stretch: Hold about a minute on each pose.


Related Articles: 

The Avenger Workout 

The Running Man Workout

The Thor Hammer Workout

The Hulk Smash Workout

The Home Alone Workout

The Halloween Workout

The Rambo Workout

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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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