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The Avenged Workout

The Avenged Workout-DVRT Ultimate Sandbag Training

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By Steve “Coach Fury” Holiner
DVRT Master Chief, Senior RKC, Original Strength Instructor, MFF Force of Nature.

I am Fury. I am a geek. This weekend my Marvel fanboy dreams continue to be realized as Avengers: Age of Ultron comes out. In honor of the Avenger that kicked off the current state of Marvel’s cinematic domination, I’ve come up with the Avengers Iron Man “Fury Buster” Workout.

This is what Jarvis and I were thinking about when putting this together.

Iron Man has to coordinate each limb when he flies, so the Fury Buster includes Staggered/Sprinter stances, Offset grips and lunges.

Stark is a technician. For that I included the clean to fist.

Stark also has to lift things overhead and be prepared to blast Skrulls with his repulsor rays. For that level of Superhero training, I included overhead press and forward lunge to rotational press-outs.

Iron Man’s also been known to have to carry rescued civilians in the air. Yup, we have rows in here.

Charge up your Arc reactor and check it out:

Sprinter Stance Clean to Press x5 per side.
Offset Bent Over Row x 5 per side.
Forward Lunge with Rotational Press-Out x5 per side.

Do this for 5 rounds with as little or as mush rest as needed.

Give this a shot. Buy advanced tickets for Avengers: Age of Ultron. Check out a DVRT certification or workshop near you.

Avengers Assemble!


-Fury out

This session is based off of stances for explosiveness, being able to lift things overhead