skip to Main Content

The Demolition Workout

by: Brandon Richey–Get Free Updates And Training Guides Here

The Demolition Workout

Today in a world full of soft I just simply felt like introducing some rugged. I got the idea for the theme of this workout from the bad 90’s action flick Demolition Man. Why? Well if you’re unaware in the movie a tough cop and his rival nemesis are frozen in time only to be later awakened well into the future where inappropriate language, rugged behavior, and just about every other everyday freedom is considered illegal or politically incorrect.

Funny because it sounds a lot like reality…but I digress. Anyways the rugged nature of the two men’s rivalry proves to be a tough adjustment for the softies that reside in this newly introduced future world. Check out this rugged workout if you want to dial up the tough! 

The Demolition 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

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

Quickness, Agility, And Conditioning (Note: For advanced conditioning these drills can be easily intensified by performing them with the addition of a 20 lb. weighted performance vest.)

Jump Rope Skips: 2–3 Minute Rounds

Knee Pops: 5 Note: Use 8 to 10 cones (or some other marker) and emphasize the knee lift of the foot going over the cone. A single rep is counted once you complete moving from one side and back. 

3 Step Acceleration/Deceleration Cone Drill: 3 Note: Perform this drill with 8 to 10 cones and a single rep is counted once you complete moving from one side and back. Accelerate to each cone as quickly as possible. 

3 Cone Figure 8 Lateral Shuffle: 3×10

3 Cone Figure 8 Front To Back: 3×10

Medicine Ball Work:

Medicine Ball Power Slams: 3×7 Note: Perform these with a 10 to 20 lb. soft slam medicine ball. Make sure you rapidly drop your hips and try to catch the ball on the first small bounce in order to immediately set up for the next repetition. 

Medicine Ball Rotational Slams: 3×7 (Right & Left Sides) Note: Make sure to perform against a sturdy wall. Additionally this drill can be performed with either a soft jam (sand filled) medicine ball or a rubberized bouncing medicine ball. If it’s the latter back off the wall and catch it after the first bounce upon it’s return after each throw. 


Deadlift: 4×6 Note: Make sure to perform a couple warm up sets first. 

Front Squats: 3×4 

Kettlebell Swing, Clean, To Press: 3×3 Heavy Kettlebell

Farmer’s Walks: 5 Walks At 30 Paces (Roughly 30 yards) 

Walkout Push Ups: 2×15


Related Articles: 

This Weekend’s Strength News

The Warrior Workout

The Jedi Workout

The Demolition 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.

Leave a Reply

Back To Top
Sign Up To Get All The Latest Deals And My BRF Strength Newsletter!

Brandon Richey Fitness Will Never Share Your Information With Anyone
Free Innovative Conditioning Guide!

Just Enter Your Name & Email & Access My Guide