4 ROUNDS - FOR TIME
25 Russian Kettlebell Swings
15 “8 Count Body Builders”
General Warm Up
3-5min of Easy Cardio to get nice and warm, followed by…
3 ROUNDS
10 Light Kettlebell Deadlifts
10 Mountain Climbers (10 per leg)
5-10 Knee Push Ups
:15 Arch Hold - Alligator Roll - :15 Hollow Hold
5 Inverted Burpees *
*Or Reverse Burpees or Sit Ups
Specific Warm Up
Start with the Kettlebell Swing Primer. After that, go through the 8 Count Body Builder video and figure out which version of the movement works best for you. Be sure to get in 3-5 test reps before the workout starts. See the Workout notes for more modifications, as this is a lot of reps. However, you should be pretty ready to go after this!
Workout of the Day
4 ROUNDS - FOR TIME
Workout Notes
Simple workout today! You know what that means… it’s gonna sting! The rep count on both movements is uncomfortably high, but for almost everyone, it will be all about the Body Builders. That’s a tough number of push ups in a row. I’d highly recommend bringing down the rep count on that one. See the movement modifications for more ideas!
Kettlebell Swing Modifications
The kettlebell swing is something most folks can handle if the weight is appropriate. However, if you are having an issue with the swing, opt for a standard kettlebell deadlift in its place. This will hit the right muscle groups, but will slow down the movement to a more controllable level.
Body Builder Modifications
This move is super tough! In fact, it’s used frequently in training programs for Navy Seals! The hardest part for most folks is the push up. For that reason, I’d recommend scaling the reps down if you need to. However, another interesting way to approach this would be to keep the number 15, but just remove the push up portion when you need to. Maybe that means you do 5 full reps, and then you do 10 reps with no push up. That would be hands to the floor, feet back, plank jack, feet return to hands, stand up.
Other options would be to swap in Squat Thrusts or Burpees in place of the 8 Count Body Builder. This will totally do the trick!
Optional Accessory Work
In as few sets as possible, accumulate 100-200 Lunges (50-100 per leg.)
*Add weight… if you want? OPTIONAL! : )
Cool Down
1-2min in Couch Stretch per Leg
1-2min in Saddle Pose
1-2min of Forearm Stretches
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