Week 48

Day 1: Swing Cycle

Each round is 5 minutes in length and comprised of a 1 hand swing and 2 other exercises. The round starts with 10 swings on the right, followed by a second exercise and then 10 swings on the left, followed by a third exercise. This pattern continues for 5 minutes.

Round 1: 1 Hand Swing right 10 , Front Squat 10, 1 Hand Swing left 10, Upright Row 10 and repeat for 5 minutes.

Round 2: 1 Hand Swing right 10, Front Raise 10, 1 Hand Swing left 10, Bootstrapper Squat 10

Round 3: 1 Hand Swing right 10, Single KB Thruster 10, 1 Hand Swing left 10, KB Hand to Hand Drag 10

Round 4: 1 Hand Swing right 10, 1 KB Pullover, 1 Hand Swing left 10, 1 KB Overhead Squat 10

 

Day 2: Core Crusher 

This workout will follow a similar format to the Day 3 workout. You will complete a core exercise for 10 reps, followed immediately by a 30 second plank, and then you will repeat the core exercise. You will rest for 30 after each set, and complete 4 total sets before moving on.

  1. 1 KB Getup Sit-up to Superman back to 1 KB Getup Sit-up (All KB exercises are 10 reps)
  2. 1 KB Russian Twist to Prone Plank back to 1 KB Russian Twist
  3. 1 KB Pullover to Bridge Hold back to 1 KB Pullover
  4. 1 KB Hinge Deadlift to High Plank back to 1 KB Hinge Deadlift

*If you only have access to a light bell, increase your deadlift reps to 15-20

 

Day 3: Orbits, Halos, Windmills

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.

Round 2: Halo to Single KB Thruster, Halo to Front Lunge, Halo to Updown.

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.

Round 3: Windmill to 1 KB Rack Squat, Windmill to Side Lunge to Clean, Windmill to 1 KB Overhead Press

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.

 

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: 30-5 Ladder

You’ll work the same 6 exercises, and follow a 30-25-20-15-10-5 ladder. If possible, try to increase your weight a few times as the reps decrease. 

  1. 2 Hand Swing
  2. Step Back (every step counts)
  3. 1 KB Bent Row ea
  4. Jump Press
  5. Bear Squats
  6. 1 KB Pullover

 

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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