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Compex Electric Muscle Stimulator with TENS Blog

Get Stronger, Faster, Without Working Harder.

  1. Compex Workout- Saturday April 15th

    Todays workout is all about conditioning.  Make sure to scan the workout accordingly if you are new to Deadlifts, you can perform KB Sumo deadlifts as an alternative. You can also replace Front Rack Lunges with Goblet lunges if needed. After the workout use the Compex on the low back and hamstrings to recover.

    Metabolic Conditioning

    5 rnds for time of:

    15 Deadlifts @ 95/65#

    12 Alt Front Rack Lunges @ 95/65#

    100m Farmers Walk @ 53/35#

    **18 minute cap

    Compex 

        

    Pad Placement: Hamstrings and Low Back

    Program: Active Recovery

  2. Compex Workout- Friday April 14th

    The workout today focuses on the upper body, working on both strength and stamina. If you fall behind in the Metabolic workout just try to get as many reps as possible.

    Strength

    Push Press 3 x 5

    *Focus on Neutral Spine, Ribs down flexing the Quads and Glutes

    Metabolic Conditioning

    EMOM x 10minutes:

    Pull Ups

    HSPU

    ** Ladder up by 1 each round... 1/1, 2/2, 3/3...

    Compex 

    Pad Placement: Shoulders

    Program: Resistance

    Level:2

  3. Compex Workout - Thursday April 13th

    Todays workout is focused on general conditioning. The workout is 40 minutes of cardio, every 10 minutes is a new rotation of work.  Goal for the workout is to work at 60% of max effort with constant movement.

    Metabolic Conditioning:

    40 minutes total:

    10 minutes of rowing

    10 Minutes of:

    200 singles

    20 Hang Power Cleans @95/65#

    10 Minutes of:

    200m Run

    20 Russian Twists

    10 Minutes of Assault Bike

    Compex:

          

    Pad Placement: Quads and Calves

    Program: Active Recovery

  4. Compex Workout- Wednesday April 12th

    Todays workout is focused on building leg strength and finishing with a high intensity metabolic push. During your squats make sure to focus on accelerating our of the down position. Don't forget to post your reps in the comments after finishing the workout.

    Strength

    Back Squat 3 x 5

    *Focus on speed out of the bottom

    Metabolic Conditioning

    3 Rounds:

    30 sec assault Bike (Count Calories)

    30 Sec Rest

    30 sec Jumping Split Squats

    30 Sec Rest

    30 sec Thrusters @75/55#

    30 Sec Rest

    Compex 

    Pad Placement: Quads

    Program: Resistance

    Level: 2

  5. Compex Workout- Tuesday April 11th

    This workout goes back to the posterior chain, focused on strengthening the glutes and hamstrings. The metabolic condiioning workout is a 7 minute AMRAP. Finish with your compex with the Glute pad placement shown below, notice we're increasing the training level this week.

    STRENGTH

    Sumo Deadlifts 3×5

    METABOLIC CONDITIONING

     As Many Reps as Possible:

    15 Double Under

    10 Robot Push Up

    5 Power Cleans @ 205/130#

    Compex Workout

    Pad Placement will be:

    Pad Placement: Glutes

    Program: Resistance

    Level: 2

  6. Compex Workout - Monday April 10th

    Todays workout is all about General conditioning. Make sure to work at a conversational pace, about 60% of max effort to allow constant movement.

    For 50 Minutes:

    1000m run

    3 rnds of:

    20 yd Bear Crawl

    20 Air Squats (2 count down and up)

    20yd high knee skip

    Compex:

          

    Pad Placement: Quads and Calves

    Program: Active Recovery

  7. Compex Workout - Saturday April 8th

    Todays workout requires a partner, where you will work together to complete all 5 rounds.  This workout is a challenge of your full body stamina.

    Metabolic Conditioning

    As a Team of 2 Complete 5 ends for time of:

    40 Toes to Bar

    40 Thrusters @95/65#

    400m Relay (200m each)

    Pad Placement will be:

    Pad Placement: Quads

    Program: Active Recovery

  8. Compex Workout - Friday April 7th

    This workout Focuses on your aerobic conditioning.  Throughout the workout make sure you are working at a conversational pace, approximately 60% max effort with constant movement. After this workout use your Compex on your abs for some recovery.

    Metabolic Conditioning

    For 40 Minutes:

    1 mile run

    100 Lateral Step overs (2 count) 4"

    50 flutter kicks (2 count)

    25 mat climbers (2 count)

    Compex:

    Pad Placement: Abdominals

    Program: Active Recovery

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  10. Compex Workout- Thursday April 6th

    Todays workout focus on explosive overhead movements so please modify as necessary.  After the metabolic conditioning use the recommended shoulder placement to finish off your workout.

    Strength

    Push Press 3 x 5

    Metabolic Conditioning

    Every 3 minutes of x3 rounds of:

    10 Kettle Bell Swings @ 70/53#

    25 Push Press @ 85/60#

    ** Every Break = 5 Burpees

    Compex 

    Pad Placement: Shoulders

    Program: Resistance

    Level:1