Workouts are based on many factors, mainly the 3 training principles of time, intensity and volume; however you control the weight, rep speed, rest and other variables. Don’t worry if you cannot keep up or complete the whole workout. Do what you can, but do it often. Complete them at your own risk!
What you will need:
Bench or something to put your feet on/partner hold
Warm up: KettleBell Complex Each side 10 swings, 10 cleans, 10 snatches. Or Jump Rope for 3 min
New body-weight warmup:
- 10 push ups
- 10 butterfly sit ups
- downward dog for 30 sec
- cobra stretch for 30 sec
- runner stretch (both sides) 30 secs
- kneeling meditation pose (feet dorsiflexed under you, hands on heels until you can get full ROM)
Joint mobility- make circles with all joints, starting with the head, work your way down to shoulders and so on. 3 min to hit all joints.
KB- each hand
10 Cleans10 Snatches
500 meter row under 5:00
Dip/Row Pyramid Down
Starting on a dip bar or set of rings- perform 10 dips and without letting go, drop into an inverted row position. Legs all the way out and on a bench or partner held- perform 10 rows
10 dips-10 rows
9 dips- 9 rows…all the way down to 1.
- Full ROM for Dip/Row
- Don’t let go of rings
- Little to no rest in between pyramid sets
Note: perform exercises at your own risk, make sure you have proper form. This in no way substitutes proper coaching, supervision, form, and should only be used as reference. Pain Cave Fitness assumes no risk or liability from injuries sustained by unsupervised activity. Perform at your own risk!