Tim had a brutal little plan for us today – check out this seemingly simple but extremely effective workout:
Each round adds an exercise – soooo fire up your gymboss timer for 30 second intervals:
- Start with 30 seconds of left hand, one hand kettlebell swings,
- on the beep switch to right hand one hand swings.
30 seconds rest
then…
- 30 seconds left hand swings, 30 seconds right hand swings
- 30 seconds left hand cleans, 30 seconds right hand cleans.
30 seconds rest
- 30 seconds left hand swings, 30 seconds right hand swings,
- 30 seconds left hand kettlebell cleans, 30 seconds right hand cleans,
- 30 seconds left hand rows, 30 seconds right hand rows.
30 seconds rest (whew!)
THEN..
- 30 seconds left hand swings, 30 seconds right hand swings,
- 30 seconds left hand kettlebell cleans, 30 seconds right hand cleans,
- 30 seconds left hand rows, 30 seconds right hand rows,
- 30 seconds of pushups (which by this point feel like some kind of “break”)
30 seconds rest
- 30 seconds left hand swings, 30 seconds right hand swings,
- 30 seconds left hand kettlebell cleans, 30 seconds right hand cleans,
- 30 seconds left hand rows, 30 seconds right hand rows,
- 30 seconds of pushups,
- 30 seconds left hand kettlebell presses, 30 seconds right hand kettlebell presses.
30 seconds (or a little more) rest
- 30 seconds left hand swings, 30 seconds right hand swings,
- 30 seconds left hand kettlebell cleans, 30 seconds right hand cleans,
- 30 seconds left hand rows, 30 seconds right hand rows,
- 30 seconds of pushups,
- 30 seconds left hand kettlebell presses, 30 seconds right hand kettlebell presses,
- 30 seconds left hand one leg deadlifts, 30 seconds right hand one leg deadlifts
30 seconds (or a little more) rest
- 30 seconds left hand swings, 30 seconds right hand swings,
- 30 seconds left hand kettlebell cleans, 30 seconds right hand cleans,
- 30 seconds left hand rows, 30 seconds right hand rows,
- 30 seconds of pushups,
- 30 seconds left hand kettlebell presses, 30 seconds right hand kettlebell presses,
- 30 seconds left hand one leg deadlifts, 30 seconds right hand one leg deadlifts,
- 30 seconds kettlebell snatches left hand, 30 seconds kettlebell snatches right hand
30 seconds to 1:30 rest
- 30 seconds left hand swings, 30 seconds right hand swings,
- 30 seconds left hand kettlebell cleans, 30 seconds right hand cleans,
- 30 seconds left hand rows, 30 seconds right hand rows,
- 30 seconds of pushups,
- 30 seconds left hand kettlebell presses, 30 seconds right hand kettlebell presses,
- 30 seconds left hand one leg deadlifts, 30 seconds right hand one leg deadlifts,
- 30 seconds kettlebell snatches left hand, 30 seconds kettlebell snatches right hand,
- one Turkish Get Up on each side.
Then do some much needed cooldown and joint mobility exercises.
Told you, we don’t kid around! 🙂
Check out OrlandoKettlebells.com for more info about Tim Shuman’s Fitcamp, small group training and one on one training. He helped me prepare for the RKC for over a year and I can personally vouch for his awesome coaching skills.
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