The goal here is to perform some general conditioning with moderate to advanced coordinations mixed throughout to keep up athletic potential by utilizing the ability to rapidly change directions and perform unique arm actions with the ProPulse® Speed Trainers. With these we’re able to closely relate to a grapplers arm action and core function within some traditional training and exercises. The feedback and reward for performing the actions with greater efficiency allows us to move more rapidly than we could without them, allowing us to sneak in that extra bit of work in minimal time.

To do this workout you’ll need ProPulse® Speed Trainers, a pair of dumbbells, and a pull up apparatus. Perform 30 reps of each exercise within each pairing. Alternate between each exercise as many times as it takes to complete the allotted repetitions.


Pairing A

1. L Sit Pull Up with a pull up apparatus

2. Alt Grappler Split Jumps with ProPulse® Speed Trainers


Pairing B

3. Lateral Clean & Press  with dumbbells

4. Tuck Crunches with ProPulse® Speed Trainers


Pairing C

5. Hip Hinges with dumbbells

6. Split Hinge Pulse with dumbbell and ProPulse® Speed Trainers


Pairing D

7. Renegade Rows with dumbbells

8. Sprinters with ProPulse® Speed Trainers