Warm up with Indian club training and Chinese Tea Cups, then:- Bi-plex 1:- 4 rounds with sufficient recovery between exercises:- 3-5 x Weighted dips (using kettlebell attached to belt or weighted vest) 3-5 x Kettlebell heavy press Bi-plex 2:- 4 rounds with sufficient...
Warm up with joint mobilty and kettlebell swings and cleans, then:- “30/30” Work for 30 seconds, rest for 30 secs for 4 rounds:- Kettlebell double arm swings – go heavy Burpees Med ball slams or sledge hammer tyre strikes Mace ‘grave...
Warm up with handstands / handstand walking then:- Complete the following with little or no rest:- Set 1: 1 x chin-up /2 x Hindu push ups/3 x sit-outs Set 2: 2 x chin-ups /4 x Hindu push ups/6 x sit-outs Set 3: 3 x chin-ups /6 x Hindu push ups/9 x sit-outs Set 4: 4 x...
Warm up with 5 to 10 mins of agility ladder drills or rope skipping, then:- Perform as many rounds as possible in 15 minutes:- Kettlebell snatches x 5 right and x 5 left Hindu push-ups or regular push-ups x 10 Sprawls or prisoner squats x 15 Kettlebell double arm...
Dynamic warm up using a lighter kettlebell than normal – swings, cleans & presses, then:- Complete the following for time (aim <10 mins) with perfect form – there should be no rest between exercises or sets – this is high intensity! Set 1: 1 x...
Dynamic body-weight warm up: 10 x Hindu squats, 5 x sprawls, 5 x push-ups, for 3 rounds, then:- “100 Metre Workout” = handstand walking for 10o metres in as few sets as possible. Pick one of the following depending on your level:- Toes on wall and walk...
