Week 34

Day 1: 60/15

Today’s workout will have you working for 60 seconds, resting for 15 seconds, and then starting again with new exercises. This cycle will continue for 7 sets of 60/15. At that point you’ll take a long rest and then repeat the whole cycle 2 more times. 

  1. 2 KB Dead Clean to 2 KB Rack Squat combo  OR Single bell combo 30 sec ea
  2. Gorilla Clean 30 sec  w/ Seesaw Press 30 sec  OR 1 KB Clean & Press 30 sec ea
  3. 2 Hand Swing 60 sec
  4. Hand to Hand Row 30 sec  w/ Upright Row 30 sec
  5. Alternating Low Side Lunge 60 sec.
  6. Skater Lunge 30 sec  w/ Plank Pullback 30 sec
  7. 1 KB Russian Twist 30 sec w/  1 KB Pullover 30 sec

*Rest as needed and then repeat 2 more times.


Day 2: Pushup / Pull Up

Each set in this workout will start and finish with pushups and focus on a pulling exercise in-between. The number of pushups you will complete each time will depend on you. If you struggle with pushups, keep the number low (Maybe 5 reps). If you are strong at pushups, complete at least 10 reps each time. You will work through 4 total rounds, and each round will be completed for 3 sets.  That equates to 24 sets of pushups in total throughout the whole workout. Rest as needed between all sets.

  1. Pushup to  1 KB Bent Row 15 ea  to pushup.  Complete 3 sets.
  2. Pushup to  Squat Upright Row 20  to pushup.  
  3. Pushup to  1 KB High Pull 20 ea  to pushup.  
  4. Pushup to  1 KB Dead Clean 15 ea  to pushup.


Day 3: Cardio Ladder 

Each round will match one cardio exercise and one KB exercise and ladder up from 1-10. Rest as needed throughout the workout.

Round 1: Lunge Jump ea  w/ 1 KB Snatch ea

Round 2: Burpees  w/  Updowns

Round 3: Mt. Climbers ea  w/ 1 KB Chest Press ea


Day 4: Swing 50

This workout combines the standard 2 hand swing with some other core exercises into 4 rounds. Each round contains 50 swings and 4 other core exercises. You do not have to complete all 50 swings at once. You can manage your reps however you like. Each of the 4 rounds is exactly the same, so try to minimize your rest within a round, and then take a longer rest at the end before repeating.

2 Hand Swing 50, KB Toe Touch 20, KB Hand to Hand Drag 10 ea, 1 Leg Deadlift 10 ea, and Windmill 5 ea.

Day 5: KB Flow

Complete this flow for 3-5 minutes at a time, and try to get in 4-5 sets.

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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