This past Sunday, we had unseasonably warm weather – in the 60s, and I’d found a really fun place to do this sort of workout. On the weekends, a local middle school has an open to the public running track and a whole lot of pullup bars and various other old school outdoor apparatus. The bars are even adult-height (for adults who are not short like me). As a bonus they even had a light tire out there for flipping too! I do wish it was a little heavier, but the fact that it’s not mine to deal with or store is a decent trade off!
The Mash-Up Workout!
And yes, this is a Mash-Up of two halves of two favorite but challenging workouts – it’s not for beginners (though I will write a scaled version below it). Before we get into it though, I want to also stress the importance of play – after I finished the workout I played with flipping the light tire and then dragon flags and toes-to-bar. I didn’t count reps with these but just wanted to see where I was with some of these moves. Of course this means I accidentally did quite a few of them and ended up out there having fun for well over 2 hours (workout included). I brought just one kettlebell – my trusty old 16kg Dragon Door classic.
The first part is one of the EMOM combos that’s been in regular rotation these past few months, and second half is based on the old “DOE Manmaker” the likes of which I’ve had fun writing my own riffs on for several years. Since I only had the 16kg kettlebell with me, it was fun to use for this purpose. Normally I test with a 14kg kettlebell in my weight class, but I’ve enjoyed snatching 1-2 weight classes higher lately. Which is probably also a good thing since I keep making (and eating) ridiculous quantities of home made yogurt and seem to be getting a little beefier for my trouble. Fine. This is OK.
Here’s what I did:
Joint Mobility Warm-Up
Quick Kettlebell Warmup Circuit 3x:
- 10x Kettlebell Swings
- 1x Prying Goblet Squats
12 Minute Bodyweight EMOM:
- 3x Dead Hang Pull-Ups
- 5x Push-Ups
- 10x Bodyweight Squats
Kettlebell Snatches and Track Run Combo:
- 40 Kettlebell Snatches (20R/20L)
- 1 Lap around the track
- 30 Kettlebell Snatches (15R/15L)
- 1 Lap around the track
- 20 Kettlebell Snatches (10R/10L)
- 1 Lap around the track
- 10 Kettlebell Snatches (5R/5L)
- 1 Lap around the track
Random Goofing Around Abs “Challenge”:
- Flip the tire around a good bit 20+ times to make silly videos for Instagram
- 3 Dragon Flags (top down) to see where I need the most work…
- 10x Toes to Bar (for giggles and to work on upper body mobility)
- 3-5x scapular pullups “Scap-ups” and rotational movements
- 2x Skin the Cats
Obviously, I’m going to add this workout location to my regular schedule weather permitting, it’s just too much fun.
Scaled Workout Variation for Beginner-Intermediate (or just for variety)
Warmup (See above)
EMOM (8-12 Minutes):
- 3-5x Bodyweight Rows (bar at waist height, or use gym rings)
- 5x Push-ups (hands on raised surface if needed)
- 10x Bodyweight Squats
Kettlebell and Track Run Combo:
- 40x Kettlebell Swings (hand-to-hand, or 2-4 sets of standard 2 hand swings)
- 1 Lap around track (or walk it as recovery)
- 30x Kettlebell Swings (see above)
- 1 Lap around track
- 20x Kettlebell Swings
- 1 Lap around track
- 10x Kettlebell Swings
- 1 Lap around track
Abs:
- If appropriate, try some tire flips – if it’s too heavy, have someone give slight assitance, if it’s SUPER heavy, a team flip is a lot of fun anyway
- 10-12x Hanging Knee Raises
- 5-10x “Scap Ups”
- Hip Bridges
Let me know if you try it out – and if you come up with your own mashup workout in the comments below! 🙂
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