Alternating Dumbbell Curls : count to 3 as you let the dumbbell go back down to your waist.
Farmers Walk : Walk about 20 feet and then turn around and walk back for each set.
Gironda Sternum Chin-Up : Pause at the top for 2 seconds and do a 3 count as you let yourself down. Go for at least 8 but push yourself for more.
"If you’ve ever done sledge-hammer slams, or medball slams (similar movement), you’ll know that wielding a hammer with any significant amount of weight requires a lot of power from the lats. Thus, the ‘Thor day’ will focus on upper body pulling, but from a very different angle than you might be used to." - Chad Howse
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4 sets, 8,6,4,12 reps, 01:00 rest
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5 sets, 10 reps
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5 sets, 8,6,4,6,8 reps, 01:00 rest
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3 sets, 00:15:00
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3 sets, 8 reps
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3 sets, 10 reps, 01:00 rest
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The Avengers Workout Plan, designed by Chad Howse, is bound to be one of your favorite workout plans of all time. This superhero workout combines different elements of training to give you the absolute best program to build your super-human-like body and excel in the areas of balance, stamina, ex... more
This workout is meant to be explosive and to build power, have this in mind for every exercises that you do. When you do the box jumps and power snatch thing quick explosive movements, don't sacrifice form but push yourself to be more explosive.
"Everything done today is about explosiveness. We’re lifting heavy, for lower reps, and we’re going to be taking longer rest periods. With each exercise, make sure you’re exploding – especially in those first few inches of the lift. On the box jumps, start by standing on a box or bench 12+ inches high. Drop down to the ground, immediately bounding back up to the bench." - Chad Howse
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4 sets, 6,4,4,6 reps, 02:00 rest
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4 sets, 6,4,4,6 reps
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4 sets, 8 reps, 02:00 rest
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3 sets, 6 reps
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3 sets, 6 reps
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3 sets, 6 reps, 01:00 rest
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The Avengers Workout Plan, designed by Chad Howse, is bound to be one of your favorite workout plans of all time. This superhero workout combines different elements of training to give you the absolute best program to build your super-human-like body and excel in the areas of balance, stamina, ex... more
Sprints : The sprints are an all out dead sprint up the hill (if no hill you can substitute in stairs). You must start right on the minute, don't allow yourself any extra rest time. If you want to add a few more sets as you begin to get in better shape that is up to you.
Set 1: sprint 8 seconds, rest 52
Set 2: sprint 10 seconds, rest 50
Set 3: sprint 12 seconds, rest 48
Set 4: sprint 10 seconds, rest 50
Set 5: sprint 8 seconds, rest 52
"Being Captain America would be pretty damn cool. It wouldn’t be too bad to be able to bench press 1200 pounds (545 kg) and run a mile (1.6 km) in 73 seconds (49 mph/78 kph). He also can’t become intoxicated by alcohol, drugs, or impurities in the air. To put it simply, he’s a super-human in every sense of the word." - Chad Howse
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5 sets, 8,6,4,6,8 reps, 02:00 rest
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3 sets, 15 reps
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3 sets, 15 reps
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3 sets, 15 reps, 01:00 rest
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5 sets, 00:15:00
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The Avengers Workout Plan, designed by Chad Howse, is bound to be one of your favorite workout plans of all time. This superhero workout combines different elements of training to give you the absolute best program to build your super-human-like body and excel in the areas of balance, stamina, ex... more
Take a minute break after doing the plyometric step-up.
For the heavy bag you are going to go in 5 second spurts. Give everything you have for 5 seconds and then rest for 5 seconds. Alternate back and forth for 60 seconds and then take a 60 second break before jumping immediately back into it. Don't take 3 minutes in between to go get water or an extra 30 seconds to tie your shoes, go right on the set time parameters and push yourself.
"Ironman, not being an exceptional physical specimen like the other members of the Avengers, is still very agile, and skilled in fighting. To put it simply, the guy knows how to move. He knows how to be an athlete. Which is what our final workout of the week will be focused around." - Chad Howse
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The Avengers Workout Plan, designed by Chad Howse, is bound to be one of your favorite workout plans of all time. This superhero workout combines different elements of training to give you the absolute best program to build your super-human-like body and excel in the areas of balance, stamina, ex... more
The workout is ok but not to intense, its great if you don't have the time to get a full workout in or in a hurry.
This looks like a good workout great variety in it
This was really good if done right it can really intense always use weight is going to make you struggle on that last rep