Set a clock for 30 minutes and see how many ladder rounds you can get in with the following exercises. Start with 5 reps each and continue to add on one rep, each consecutive round until time runs out. Double bell exercises should be done one each side if you only have one bell.
This workout is broken into 3 rounds. Each round changes weight and reps. If you only have one bell, your 3 rounds will stay the same. The rounds consist of 5 exercises with carries, or a static hold, completed in between each one. The most important part is to try to complete each round as a complex, meaning the bells should never be set down. If you don’t have room to carry, just hold a static hold for no less than 30 seconds. If you only have one, exercises should be completed on each side as well as the carry or static hold, as each exercises will be listed for 2 bells.
Round 1: Light bells (20 reps each exercise)
Round 2: Moderate bells (10 reps each exercise) Repeat same exercises with a Rack Hold carry
Round 3: Heavy bells (5 reps each exercise) Repeat same exercises with a Farmer Hold carry
Complete 3-4 sets of each superset below.
Complete 100 reps of each of the following exercises. Break apart the reps however you like.
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.
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!