HOW TO DO TODAY’S WORKOUT
Todays workout is designed to be done in less than 15 minutes. The movements should be heavy today. If you can do 30 KettleBell swings in a row then the weight is to light. I like to break down each movement and have goal to accomplish each task. When you stay on pace and you are hitting intermittent goals then you are constantly winning. Winning is good when you start to get tired. Here is an example of a pace to use if the weight is challenging.
30 KettleBell Swings – 2 minutes or 10 repetitions every 40 seconds
30 Wall Ball Shots – 2 minutes or 10 repetitions every 40 seconds
30 Ring Rows or Pull Ups – 2 minutes or 10 every 40 seconds
Row 1,000 meters – 4-5 minutes
20 KettleBell Swings – 1 minute 30 seconds or 10 repetitions every 45 seconds
20 Wall Ball Shots – 1 minute 30 seconds or 10 repetitions every 45 seconds
20 Ring Rows or Pull Ups – 1 minute 30 seconds or 10 every 45 seconds
The goal behind every workout is to finish strong and come as close to muscle fatigue failure at the end. If you hit muscle failure in the middle of the workout you will need a lot of time to recover to keep doing the movement. The idea is to have planned rest that is just long enough to recover and avoid hitting muscle failure. You should feel under control without being winded through the rowing portion of this workout. Once you have finished the row then you can assess how your muscles and cardio are doing. Still keep a pace, but if you are feeling good, now is the time to push it. Everyone feels good at the beginning of the workout. That is not the time to see how fast you can go. Finish strong.
| Workout of the Day | |
|---|---|
| Strength of the Day | Back Squat: 10 Minutes to establish a 1 rep Max |
| Level 1: 30 KettleBell Swings
30 Wall Ball Shots 30 Ring Rows Row 1,000 meters 20 KettleBell Swings 20 Wall Ball Shots 20 Ring Rows
|
Level 2: 30 KettleBell Swings 44/26#
30 Wall Ball Shots 14/10# 10 Pull Ups Row 1,000 meters 20 KettleBell Swings 44/26# 20 Wall Ball Shots 14/10# 5 Pull Ups
|
| Level 3:
30 KettleBell Swings 52/36# 30 Wall Ball Shots 20/14# 30 Pull Ups Row 1,000 meters 20 KettleBell Swings 52/36# 20 Wall Ball Shots 20/14# 20 Pull Ups
|
Level 4: 30 KettleBell Swings 70/52# 30 Wall Ball Shots 20/14# 30 Chest to Bar Pull Ups Row 1,000 meters 20 KettleBell Swings 70/52# 20 Wall Ball Shots 20/14# 20 Chest to Bar Pull Ups
|
To Get more Awesome: 128 second plank hold
