This workout can be done using one or two bells. It is written for 2 bells, but if you are only using one bell, complete your reps on each side, or the equivalent single bell version of the exercise, and alternate hands when doing the carries or static hold. The workout is broken up into 3 rounds, and each round is completed twice before moving on. If you do not have room to do a walking carry, substitute a static hold in its place. Finally, this should be treated as a complex, meaning the bells should not touch the ground until the round is complete.
*The length of your carry should be based on the space you have and your level of fatigue, keeping in mind that the goal is to not set the bells down. If you do not have space to perform a carry, choose an appropriate time to hold a static hold.
These 3 exercises will be the focus of each round. You’ll combine one of the above with 3 other movements to create a flow based on reps. This is a single bell workout, and one round will consist of 5 “flow reps” on each hand. You’ll complete 3 sets before moving on to the next round.
Round 1: Orbit to 1 KB Clean, Orbit to 1 KB Snatch, Orbit to 1 KB Bent Row. This is considered 1 rep. Do 5 of these flow reps on the same hand, keeping the orbit going in the same direction, and then immediately switch hands and orbit direction and repeat. Rest 60 sec and then repeat for 3 total sets.
Do 5 of these flow reps, keeping the halo going in the same direction and, and then immediately switch halo direction and repeat. Rest 60 sec and then repeat for 3 total sets.
To prevent fatigue, switch hands after the overhead press, and continue alternating back and forth until 5 “reps” have been completed on each hand. Rest and repeat for 3 sets.
Another episode of standard exercises using maximum weight. As always, if you don’t have heavy bells, just increase your rep volume. Complete 4 sets each before moving on.
Complete each complex for 3 sets before moving on. Use the single bell variations for any double bell work if needed.
The following sequence below counts as one set. Perform 3 sets on each hand continuously to complete a full round. Complete 3 rounds. So that means this flow should be done 6 times just to finish one round, and a total of 18 times to finish the workout.
Rack Lunge, Clean
Rack Lunge, Clean, Squat
Rack Lunge, Clean, Squat, Press
Rack Lunge, Clean, Squat, Press, High Pull
Rack Lunge, Clean, Squat, Press, High Pull, Side Lunge
Switch Sides and Repeat
These days can be implemented any time during the week. If your body is telling you to rest, listen to it! But remember the motto of No Days Off Fitness: Move Every Day. If you can, find another activity you enjoy doing and supplement that in on these days. Hiking, Yoga, biking; the list goes on!