(Photo: “Eh, fitness is fitness… “, “What are you doing that everyone else hasn’t done?”, “It looks just like CrossFit”, “You can’t use kettlebells for strength training…”. OK. Come see for yourself. Or, don’t.)
5 rounds of:
10 Suitcase deadlift
1 minute farmer hold @ top of 10th rep
Weight is self-scaled and should pose a significant challenge in each round; Adjust by round as needed to keep sets to a maximum of 2 brief interruptions.
Then:
20 Chin-up (Scaled to full ability for 2-3 rep sets)
20 Underhand bodyweight row
100 Medicine ball throw @ (minimum) 10lb. W, 12lb. M
Rest briefly as needed during chin-up. Keep mechanics and range of motion, and scale accordingly if they do not cooperate.
Conversely, there is anti-rest during the medicine ball throw; Any soft, slow, or disorganized throw is rejected and repeated; There is no value to lackadaisical, un-powerful power movements. Hurt the wall, hurt the ball, empty the tank.
And then, “Time under tension”:
25 Mace Good Morning @ self-scaled + 50 1-arm kettlebell swing @ 25lb. W, 35lb. M (cool-down weight)
Switch arms in 5-rep sets; If designated weight is not a cool-down weight, adjust accordingly.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!