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The Cyborg Workout

The Cyborg Workout

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

The Cyborg Workout

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So you didn’t make a mistake. Nope, you read the title correctly my friend. Today’s workout is about making you think, act, and perform like a machine, a terminator, or Cyborg! You must have laser focus, all out determination, and a nonstop mindset to complete the workout for today. This is a workout to help you terminate most any competitive endeavor so buckle your chin strap! 

The Cyborg…

In today’s workout you want to be all about business. Molding you into a machine with laser beam focus  along with the mindset of a Terminator to unrelentingly tackle a physical task is the goal of today’s workout. Don’t run away my friend, but instead just complete this mission and simply reply in Arnold’s famous words I’ll be back! So let’s get started.

Warm Up:

Jumping Jacks:  2×50

Rolling “V” Stretch: 5

Standing Stretch Kicks: 15 R&L Legs

Kettlebell Static Groin Stretch (Pause At The Bottom Of Goblet squat)

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

Kettlebell Wrist Circles: 10 R&L

Kettlebell Waist Circles: 5 R&L

Kettlebell Halos (Around The Head): 3 R&L

Workout: Agility Ladder Drills For Speed, Quickness, Coordination, And Conditioning

Linear High Knee Runs— 5 (Note: A round trip from one side of ladder to other counts as single rep!)

Lateral High Knee Runs–5

Foot Hops (2 Feet In 1 Foot Out)–5 (Note: Once you hop and land with the single foot outside the ladder make sure to lift the knee up of the trailing foot. If you do this correctly and want to get fancy you can perform a “heel slap” as seen in the video, but it’s not necessary. Just get used to picking the knee of the trailing leg up!

Agility Ladder Drills (Lateral Rear Crossover)–5 (Note: When crossing over into the square of the ladder do so 1st with the most outside foot and make sure to crossover behind the inside foot/leg. Make sure to pick the knees up.) 

Power Drills For Explosiveness, Conditioning, And Neural Drive! Terminator Force!!!

Jump Medicine Ball Power Slams–3×5 (Note: Use a sand filled medicine ball or jam ball. Recommended weight is between 8 and 15 lbs.) 

Box Jumps Or Bleacher Jumps–3×7 (Note: Can perform with weighted vest for added intensity. Recommended weight between 10-25 lbs.) 

Strength: Barbells, Kettlebells, & Bodyweight

Standard Deadlift For 3 Clusters! (Note: After a couple of warm up sets load up about 87% of your max effort to the bar. To begin a single cluster perform 2 repetitions and rest strict for 10 seconds and then perform 2 more reps, rest 10 seconds and 2 more reps, rest 10 seconds and 2 more reps. Perform 4 cycles of 2 reps with 10 seconds rest in between and that equals to a single cluster. Perform 3 clusters! Allow yourself about 5 minutes rest between clusters) 

Dual Kettlebell Burpees–3×5 

Rotational Push Up With A Leg Kick–3×5 Alternating R&L 

L Pull Ups–3×5 

Finished. 

I hope you enjoyed the Cyborg workout! Now you can go terminate most any physical challenge. Please post up in the comment box below to let me know what you think! Were you able to finish the workout? How about those clusters? Drop a comment in the box below because I’d love your feedback. Remember that most anyone can train hard, but only the best train smart my friend! 

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The Cyborg Workout

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Brandon

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.

This Post Has 3 Comments
  1. Brandon what is a real good kettlebell swing workout to burn fat and increase cardio? I know there is a lot from doing a power movement with kettlebell swings etc. Can you give me some ideas please sir and thank you.

    1. Hey Rick check out The Gambler workout I posted up here. The strength half of it includes double arm swings, single arm swings, and snatches. It’s a complex great for cardio. Here’s the link for it below: (just copy and paste it)

      https://brandonricheyfitness.com/gambler/

      In addition to this I’m about to post up a new one with kettle bells between today and tomorrow so stay tuned. Thanks for the feedback Rick. The Gambler is very helpful and it’s all video instruction so it should be good to follow for now.

  2. Hey Rick, Brandon has posted up several solid as a rock routines/programs that will cut you up and build up your functional strength capacity as well. “The Gambler” is just one of many he has up on his site. I’m having a blast, and making some real progress, “test firing” what he’s put up to date. Thus far, everyone is a winner … which is what I’ve come to expect from Brandon. He’s the real deal which is refreshing and encouraging given the plethora of fad crap flooding the Net.

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