 Every 3 minutes until failure, complete 2 rounds of:
Add 3 reps to the toes-to-bars and kettle-bell swings in each progressive 3-minute interval. Stimulus and Strategy: Today’s workout is a race to complete your reps as quickly as possible to give yourself more rest before starting the next set. With the options you choose for the workout, the first interval should take you no more than 90 seconds to complete. Your goal should be to finish the round of 15 toes-to-bars and 15 kettle-bell swings. That said, it is possible for more advanced athletes to get into the set of 21 or higher. If you are unable to complete your reps within the allotted time, your workout is over. During the kettle-bell walking lunge, carry the kettle-bell however you like. Scaling: Reduce the loading of the kettle-bell. To adjust the complexity of the toes-to-bars, reduce the range of motion. Consider knees-to-chests, hanging knee raises, or hollow rocks. For the kettle-bell swings, perform Russian kettle-bell swings. For the lunges, perform unweighted or do low box step-ups. In case of an injury or limitation, consider hollow rocks or sit-ups in place of the toes-to-bars. For the kettle-bell swings, perform sumo dead-lifts or single-arm Russian kettle-bell swings. For the lunges, perform an unweighted lunge or a low unweighted box step-up. Coaching cues: On the toes-to-bar, control the downswing after getting your toes to the bar. When you relax, you lose the rhythm. So, focus on keeping your midsection tight and pushing yourself into the arch position of the next kip. Resources: The Kipping Toes-to-Bar The Kettlebell Swing The Kipping Hanging Knee Raise The Russian Kettlebell Swing The Walking Lunge Comments are closed.
|