Total body activation
Then "Tabata " Core Alternate 8 Sets of:
:20 hang from bar or rings
:10 Rest
:20 pole assisted Cossack L-R side
2 sets:
:30 jumping jacks
:30 unweighted good mornings
1:00 shoulder tap (x2) + push-ups
TGU SKILL WARM-UP | 5:00
2 sets:
2 Samson stretches w/ a :10 hold on each
10 RDLs
5-8 left-arm windmills
5-8 right-arm windmills
– Use a light DB or KB for the RDLs and windmills.
KB SWING REVIEW | 4:00
2 sets of 5-8 KB swings.
OVER KB BURPEE REVIEW | 3:00
2 sets of 2-3 burpees.
MINI ROUNDS | 5:00
2 sets:
3 burpees over kettlebell
5 KB swings to shoulder height
– Move at a steady pace and focus on mechanics and precision.
2 sets:
5 burpees over kettlebell
5 KB swings to shoulder height
– Move with max-effort speed and intensity.
5 rounds for time:
20 burpees over kettlebell
20 KB swings to shoulder height (16/24 kg)
INTERMEDIATE
5 rounds for time:
20 burpees over kettlebell
20 KB swings to shoulder height (12/16 kg)
BEGINNER
5 rounds for time:
12 burpees over kettlebell
12 KB swings to shoulder height (8/12 kg)
Max Turkish get-ups for Quality
Start a clock
Accumulate:
1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves
Practice sprint pacing in this workout.
Finish in 7:00-12:00 with MOST athletes done under 10:00.
Be able to complete most rounds unbroken and never need more than 3 sets each movement.
Faster pace on the KB with a shorter range of motion.
Take no more than 1:30 on the burpees and jump the feet directly over the KB.