(Photo: Only relevant if the flame of subversion burns in the recipient.)
10 rounds of the following kettlebell complex:
1L Kettlebell row
1L Kettlebell clean
1L Kettlebell front squat
1R Kettlebell row
1R Kettlebell clean
1R Kettlebell front squat
(Up to) :30 sec. rest
1 + 1 + 1 = 1 rep. Each rep is performed with the same heavy kettlebell. Weakest lift in the complex governs weight- Adjust up or down by round as position and proficiency dictate. Stay organized and powerful: Set up and move like you mean it. One lazy round will impact all those left.
Goal is fluid, seamless, aggressive transition from movement to movement; Address similarities, and identify differences. Take rest of no more than :30 sec., between sets.
Then, 5 rounds of:
1 minute double kettlebell rack hold @ (minimum) 2 x 35lb. W, 2 x 53lb. M
5 Push-up
5 Chin-up
50 Jumprope
Pay attention to the pick-ups and put-downs, transition quickly, and scale bodyweight movements to full ability in each round; Sandbagging is for those that hold more reverence for the idea of a win than the actuality of the work.
And then, with a partner and as quickly as possible:
50 Medicine ball throw + burpee @ 12lb. W, 16lb. M
Both partners are moving at all times; Burpee is performed with the medicine ball, it is thrown immediately, and another burpee is performed without it. Hustle, adapt, throw the ball “at” not “to” your partner; Challenge their composure, and improve your condition. Or, don’t.
And finally, “Time under tension”:
25 Abmat sit-up @ 1/2 BW + 25 “Prison” Abmat sit-up + 25 calories Airdyne @ cool-down pace
Keep weight anchored at the solar plexus or above in each and every rep of Abmat sit-up. Shoulders touch at the bottom of each rep, butt stays on the ground, posture is upright at the top. Pace is not a substitute for position, even in simple movements.
“Prison”: Variation features both hands on back of the head, and elbows pointed to the sides throughout. If that position loses integrity, rest briefly, and either find it or adjust it.
Reminder! (Almost) all movements referenced above are demonstrated and noted on our Movement Library. Please use them to your advantage! No guessing!