A variation on the “Deep Six” Workout – practice all six RKC exercises in one compact package!

I absolutely love the “Deep Six” workout originally developed by Senior RKC Jon Engum, but wanted to modify it for a few of my newer clients, for our extreme climate here in Florida, and for a shorter time expenditure too.

Originally the Deep Six is in the following order and run for 5 rounds, you start with the right hand and keep it until the Get Up in the middle:

– 5 swings
– 5 snatches
– 5 clean and presses
– 5 front squats
– 1/2 Get Up (starting from the top down – then when on the ground, you safely switch hands and Get Up – the kettlebell is now in your LEFT HAND where you complete the

– 5 swings
– 5 snatches
– 5 clean and presses
– 5 front squats

(end of round 1)

Rest for 30sec to 1 min between rounds.

The version we practiced today was run for three rounds, with some slight differences – I wanted to make sure we practiced some great cleans in a row for instance:

• 5 one hand swings
• 5 one hand cleans
• 5 presses
• 5 front squats
• 5 snatches (on the fifth, leave it locked out overhead)

1/2 get up from the up to the down – switch hands safely on the ground, get up with the kettlebell in the left hand and begin the

• 5 one hand swings
• 5 one hand cleans
• 5 presses
• 5 front squats
• 5 snatches

Rest as necessary – run for three rounds, or continue for 5 if you wish.

This workout is a great way to review all the basic exercises, and to really challenge your conditioning – if you’ve never done the workout before, I would recommend going with a relatively light kettlebell – practice with acute focus on the form of each exercise, and always always pay loads of attention to safety.