5 ROUNDS - FOR TIME
15 Wall Balls
15 Kettlebell Swings
General Warm Up
3-5min of Cardio of Choice, followed by…
3 ROUNDS
5-10 Shoot Throughs (or Hollow Rocks)
10 Kettlebell or Empty Bar Deadlifts
10 Squats
:30 of Mountain Climbers or Bicycle Crunches
Specific Warm Up
Hit that Kettlebell Swing Primer for your Kettlebell or Dumbbell Swings. Then, practice some Wall Balls (or your wall ball substitute) before you get the clock going!
Workout of the Day
5 ROUNDS - FOR TIME
15 Wall Balls
Workout Notes
This workout should be a burner! Choose any weight and variation for your movements, but make sure you can do them unbroken in the first round. If you really want to go spelunking in the pain cave, hold on tight and go unbroken on ALL of it! Honestly, that’s what I was thinking when I wrote it. Nasty speed! This workout would ideally be done with the Overhead swing, but eye level certainly works too. If I were to go eye level, I might crank the reps up to make up for the lost power from the overhead swing, but it’s not necessary!
Wall Ball Modifications
If you can pull off any version of a wall ball, that’s awesome! Doesn’t matter what the weight is. What matters is that you get a full squat and you use that leg power to drive that ball up as high as you can!
If you can’t do any version of a Wall Ball, we will supplement with Thrusters. The standard substitution for one wall ball is one thruster with a ~40lb barbell. For that reason, whether you are using a bar, a dumbbell, or two dumbbells, make sure that your total weight does not exceed 50lbs.
If you are using a barbell or double dumbbells, just use a 1:1 ratio. If you are using a single dumbbell or single kettlebell, use the same rep scheme (15 per round) and switch arms whenever you want. Do NOT double the reps! Yes, I know this way your arms will only get in half the reps, but the rest of your body will get in the correct amount.
Modifications for KB Swings
Unless you are compromised, most folks should be able to do some version of the Russian or American Kettlebell Swings. As I mentioned in the notes above, this would ideally be done with the American, but if you are a Russian-swing-only kind of person, that’s great! You can stick with the same rep count of 15 reps, or maybe bump it up a bit to make up for the power differential. Up to you!
If you cannot kettlebell swing, let’s go for Kettlebell Deadlifts. If you can’t kettlebell deadlift, anything glute/hamstring related will do. Could be Lunges, Step Ups, Single Leg RDL’s, or Glute Bridges!
Optional Accessory Work
Accumulate 30-50 V-Ups in as few sets as possible!
Cool Down
1-2min in Saddle Pose
1-2min in Forward Folds
1-2min of Foam Rolling each Butt!
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