It’s Friday… which means its time for a challenge… one week we flipped tires with Seth Petruzelli’s Extreme Conditioning class, sometimes we repurpose a fit trail, get out the TRXs, the Battling Rope, or do ninja-inspired found-gym workouts all over the neighborhood. Today, it was time to test out the old school brutal drill… the US Department of Energy’s Manmaker as described in this oldie but goodie article on DragonDoor.com from 2002.
Footwear choice is important – make sure you choose a shoe with a flat sole that is conducive to kettlebell snatches and swings, as well as a light jog. I chose my trusty ol’ black on black Converse Chuck Taylor low tops. If you’re used to your minimal footwear and are ready to use them in this way, then go for it. Use your noggin’ though, it’s never worth risking injury!
We took a selection of kettlebells down to the track at Baldwin Park and checked out this version of it:
50 kettlebell snatches (for ease of counting we did 10r-10l-10r-10l-5r-5l) and a jog around the 1/4 mile track for recovery. You can also turn that into a walk or stroll as necessary.
40 kettlebell snatches, 1/4 mile
30 kettlebell snatches, 1/4 mile
20 kettlebell snatches, 1/4 mile
10 kettlebell snatches, 1/4 mile.
At the end of it all, we had done – 150 snatches, and 1.25miles the best part was, this whole thing didn’t take long at all. Unfortuately we didn’t think to time it…. next time!
We of course started and ended with our joint mobility exercises and just a few easy swings. The big surprise at the end was SueroViv – 2 flavors (aren’t you mad you didn’t show up for class today?!?!) the Raspberry Lemonade was especially good and quenching after this workout… I also brought along the SueroViv Green and handed those out for people to enjoy over the weekend. Electrolytes, probiotics, no freaky chemicals! YAY!!!
Also “stress tested” Kiehl’s new sunblock I picked up earlier this week. I LIKE IT – it didn’t even get in my eyes – and seemed to really be sweat proof for real. If it can survive the DOE Manmaker during the heat of the day in Florida, then it passes MY test. Look for an extensive review of it as I figure out more tests for it! Also in the picture, the Dragon Door 16kg kettlebell with the “women’s” handle – which is great for those of use who have small hands. I can use the regular one too, but it’s nice to have all the options – especially for a workout like today’s. Next time I totally bring the sock sleeves – for EVERYONE!
Modifications:
This can be done with kettlebell swings (1 hand, or 2 hand) too! As necessary the rep range can be changed, and of course the kettlebells involved can be changed. I chose the testing size kettlebell for me—16kg but there’s no reason not to experiment with lighter or heavier kettlebells as situations and conditioning dictates. Unfortunately for me, I forgot my sock sleeves, and the extreme heat today caused the handle to start destroying my hands. So in order to avoid blisters, after 100 snatches, I switched to 1 arm swings with a hook grip.
Rest and Recovery:
It’s no secret that conditioning and cardio-for-the-sake-of-cardio are not my favorite activities – but I do enjoy the occasional challenge. When doing a workout like this, it’s super important to rest as necessary – but always keep moving – “Fast and Loose” as Pavel would say. Walking, jogging lightly or even just wandering around (DON’T do that in a circle!) will help keep your heart safe. Laying down, sitting down, or standing still will put you at risk.
Leave a Reply