(Photo: Tedium is in the eye of the beholder.)
7 rounds of:
Today, entire sequence is performed with one kettlebell- Heaviest 5-rep high pull governs weight in each round. If position breaks or an organized “catch” becomes unsustainable, adjust one interval down and continue safely. Scale to ability, and adjust by round (up or down) as needed.
Kettlebell high pull + Goblet catch: Focus in this movement variation is a powerful, dynamic kettlebell high pull transitioning into an organized and aggressive “catch” in the standard Goblet position (hands on side of handles, forearms driven into sides of kettlebell). Hold for a full 2/1000, quickly re-position hands, and re-trace steps to the ground. Adjust weight by round as position and execution dictate.
Then, on a 5-minute descending clock:
Perform as many full-range, quality chin-up as possible
Take short, specific rest as needed- focus on small, high-quality sets. If/ once number reaches 50, remaining reps happen as L-chin up.
Push-up: Stay mindful of position and mechanics throughout. Rest as needed/ desired in the pike or plank position to extend set. Even in a “max rep” set, quality still trumps quantity.
Airdyne: Breathe, focus, and drive. This is a sprint, not a jog- no pacing. Goal is matching output from previous outing; Matching effort should go without saying.
There is no designated rest between push-up and bike- perform quick transitions between movements, and mitigate fatigue by breathing intelligently throughout. Safety considered, there is value to making yourself move in simple conditioning drills.
And finally, “Time under tension”:
Plank hold @ minimum 1/2 BW
1-arm bodyweight row hold
If time reaches two minutes in both plank and bodyweight row hold, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.
Note: Today, add a minimum of 1/2 bodyweight in bumper plates/ sandbags across lower back starting at top of tailbone. Goal today is enough weight to allow stability for between :20 – :30 sec.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!