| Warmup | Workout Routine |
|---|---|
| 1. Winter Soldiers x 10-16 reps per arm / Arm rotation | 9. Kettlebell Swing 2 Hands |
| 36 kg x 10 reps x 10 sets | |
| EMOM 10 minutes | |
| 2. Ankle Rotation x 30 per ankle | 10. Kettlebell Turkish GetUps |
| 36 KG Alternate Sides, 3 reps per side | |
| 3. Plank 40 Seconds | |
| Side Plank 30 seconds Each Side | |
| Air Bike 40 Reps | 11. Kettlebell Countered Slingshot |
| 10 Kg - 10 reps per side | |
| 4. Leg Raise - 10 reps | |
| Lying Windshield Wipers - 10 reps | 12. Kettlebell 1 Arm Snatch 20 Kg |
| 6 reps per arm | |
| 5. Shoulder External Rotation x25 | |
| Calf Raise Body Weight x 25 reps | |
| Done Simultaneously | 13. Double Kettlebell Squat |
| 20 KG + 20 KG x 6 reps | |
| 6. Kettlebell 10 KG | |
| Kettlebell Halo x 2 reps | |
| Kettlebell Pullover x 1 rep | |
| 10 rounds = 30 reps | 14. Chest Dips Bodyweight |
| 3 reps x 2 sets | |
| 7. Glutebridge x 30 reps | |
| Band Crabwalks x 40 reps | 15. Kettlebell Row 20 Kg |
| 10 Reps per arm | |
| 8. Sledgehammer 360 15 lbs | |
| 10 reps each side = 20 reps | |
| Hand position 60% distance from hammer head | 16. Kettlebell Press 20 Kg |
| 8 reps per arm | |
| wide angle, arm going up and bit outward to mimic wide grip overhead press | |
| 17. 1 Arm Kettlebell single leg RDL 20 Kg x 8 reps per side | |
| 18. PullUp - 1-5 reps, I’m at 0.5, still carrying extra 10 kgs at 86 kg BW. also this is the first time I’m traininig for pullups ever | |
| 19. Kettlebell Shrug 20Kg + 20kg | |
| 12 reps | |
| Kettlebell Calf Raise 20kg +20kg | |
| 12 reps | |
| superset | |
| 20. Kettlebell Power Clean 1 Arm | |
| 36 Kg x 10 reps, 5 reps per arm | |
| 1 rep alternate arm every 15 seconds, no more than 2.5 minutes | |
| Total Time : 59 minute 40 Seconds | |
| Including Warm Up | NZJ Burpees 5 rounds EMOM |
| = 2 reverse lunges ,~1 per side + Navy Seal Burpees + 3 Squats + 1 Squat Jump | |
My Workout
| Exercise | Weight | Sets | Reps | Time |
|---|---|---|---|---|
| KB Power Clean & Squat One Arm | 36 KG | 1 | 1 rep each side | 1 Minutes |
| KB 2 Handed Swing | 36 KG | 10 Set | 10 Reps | 10 mInutes |
| KB Power Clean & Squat One Arm | 36 KG | 1 Set | 1 rep each side | 1 Minute |
| KB Turkish Get-Up | 28 KG | Alternate Arms | 10 Reps 5 each side | 10 minutes |
| KB Power Clean & Squat One Arm | 36 KG | 1 Set | 1 rep each side | 1 Minute |
| SledgeHammer 360 | 7.25 KG | 4 | 3-5 Reps | |
| Each Side | 5 Minutes | |||
| KB Complex Tabata: Row-Clean-Squat-Press - 1 Arm Each Side Alternate | 32 KG | 8 | 20 Seconds On | |
| 10 Seconds Off | 4 Minutes | |||
Building up Volume before doing 1 Arm Swings with 36 KG.
Format Based on Kettlebell Hardstyle - Pavel Tsatsouline’s Simple and Sinister Variation