Week 20

Day 1: 30 Second Ladder

The idea for this workout is to complete a prescribed number of reps and then rest for 30 seconds while working up a 3 exercise ladder. Start with 8 reps for each of the 3 exercises, resting 30 seconds between each, and continue this process as you ladder up to 10,12, and 14 reps each. Take a longer rest after the round of 14, and then repeat the whole process with new exercises. 

Round 1: 2 KB Clean, Renegade Row, and Seesaw Press from (8-10-12-14) resting 30 seconds between each small set. (Single Bell: 1 KB Clean ea, Hand to Hand Row, and 1 KB Overhead Press ea)

Round 2:  2 KB Rack Squat, 2 KB High Pull, and Straight Leg Deadlift from (8-10-12-14) resting 30 seconds between each small set. (Single Bell: 1 KB Rack Squat ea, 1 KB High Pull ea, and 1 Leg Deadlift ea)

Round 3: 2 KB Chest Press, 2 KB Rack Front Lunge each step counts, and KB Hand to Hand Drag ea from (8-10-12-14) resting 30 seconds between each small set. (Single Bell: 1 KB Chest Press ea, Front Lunge each step counts. 

 

Day 2: TGU Complex

This workout will tie in various exercises within the Turkish getup process. Each time you reach the top position of the TGU, you’ll stop and complete other movements before working back down to the bottom. Each round will have 2 new exercises to add to the complexity of the TGU. Complete each round 3 times on each side before moving on.

Round 1: Start working a Turkish Getup to the standing position. At that point, you’ll do pause the process and complete 1 KB Snatch 5 and 1 KB Rack Front Lunge 5. Press the bell and work back down to the floor from the second half of the TGU. Repeat on the opposite side and then rest as needed. Complete 3 sets.

Round 2: Using the same process as Round 1 at the standing position, complete Reverse Lunge Press 5 and 1 Hand Swing 5 before working back down to the floor.

Round 3: Using the same process as Round 1 at the standing position, complete Side Lunge to Clean 5 and 1 KB Rack Squat 5 before working back down to the floor.

Round 4: Using the same process as Round 1 at the standing position, complete 1 Leg Deadlift 5 and 1 KB Bent Row 5 before working back down to the floor.

 

Day 3: Bodyweight and Bell Combos

Each round matches a bodyweight movement with a kettlebell exercise for some high intensity sets. Set clock for 2 minutes. You’ll work with no rest for the 2 minute time period, then rest for 30-60 seconds and repeat for 3 total sets before moving on. 

Round 1: Skater Lunge  w/  1 KB Dead Clean.  Start standing with the bell in front of your feet. Perform 1 skater lunge. When you return to the bell, perform your dead clean. Continue lunging the same direction and using the same hand for the first minute. Switch hands at the 1 minute mark and continue in the opposite direction. 

Round 2: Sprawl  w/  1 KB Snatch. Start standing with the bell between your feet. Keep one hand on the bell as you sprawl. Each time you jump back up, immediately complete the snatch from the dead position. Switch hands at the 1 minute mark. 

Round 3: Mt. Climbers 3  w/ KB Front Drag.  Start in the mountain climber position with the bell an arms length away so you can reach for it to perform the drag. Complete 3 mountain climbers for every 1 drag. Switch hands at the 1 minute mark. 

Round 4: Squat Jump  w/  Upright Row.  Start standing with the bell between your feet. Simply perform your squat jump right into an upright row. No right or left side on this one. Just 2 minutes of work, so pace yourself!

 

Day 4: Chain Sets

This workout will tie together several exercises in a row. They do not have to be done as a complex, but minimal rest should be taken between each exercise. All reps will be at 10, and each chain will be done 3 times before moving on. Some rounds are written for double bells, so single bell users will just complete reps on each side. You may even use different weighted bells for certain exercises within the same round if you have access.

  1. Close/Wide Chest Press to Renegade Row to Gorilla Clean to 2 KB Rack Thruster
  2. 2 KB Swing to 2KB Side Lunge Clean to 2 KB Sumo Squat to 2 KB Seated Press
  3. KB Jump Squat to Hike to Broad Jump Clean to Figure 8 to Hold to KB Hand to Hand Drag

 

Day 5: 50-10 Core and Cardio

This workout consists of 5 rounds, each one with core and cardio components. Each round will have different exercises, and the reps will ladder down 10 reps at a time. You do not have to complete all reps in a row. Break apart reps as needed, but just complete all prescribed reps in each round before moving on. 

Round 1: 50 reps of 2 Hand Swing, Mt. Climbers, Bicycle Kick

Round 2: 40 reps of Hand to Hand Swing, Skater Lunge, 1 KB Russian Twist

Round 3: 30 reps of 1 KB Hinge Deadlift, Squat Jumps, 1 KB Pullover

Round 4: 20 reps of Goodmorning, Lateral Sit Through, 1 KB Getup Sit-up

Round 5: 10 reps of 1 Leg Deadlift ea, Burpees, Windmill ea

 

Day 6 and 7: Active Rest

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!

 

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