This is another fun “benchmark” workout that definitely let us all know where we are with our conditioning. Amusingly, the Primal Move warm up, Convict Conditioning Trifecta, the sequence and then the Primal Move cool down took about 40 minutes. According to my Armour39, during that 40 minutes, 409 calories were destroyed. That wasn’t the goal, but it does explain why I eat so much sometimes. Anyhow, here’s what happened:
Using Google Maps, I measured out a 30 yard straight run in our park, then grabbed a selection of kettlebells, so there’d be choices!
We began of course with Primal Move and the Trifecta (bridge, l-sit, twist) then
- 12 Burpees (with or without push up)
- Sprint out 30 yards, walk back (walk back is rest, the “sprint” does naturally devolve into a jog for some of us after a while)
- 12 kettlebell swings
- Sprint out 30 yards, walk back
- 12 kettlebell snatches (6/side)
- Sprint out 30 yards, walk back
- 10 Burpees (now you see why it’s called “down by twos!”)
- Sprint out 30 yards, walk back
- 10 kettlebell swings
- Sprint & Walk
- 10 kettlebell snatches (5/side)
- Sprint & Walk
- 8 Burpees
- Sprint out 30 yards, walk back
- 8 kettlebell swings
- Sprint & Walk
- 8 kettlebell snatches (4/side)
- Sprint & Walk
- 6 Burpees
- Sprint out 30 yards, walk back
- 6 kettlebell swings
- Sprint & Walk
- 6 kettlebell snatches (4/side)
- Sprint & Walk
- 4 Burpees
- Sprint out 30 yards, walk back
- 4 kettlebell swings
- Sprint & Walk
- 4 kettlebell snatches (4/side)
- Sprint & Walk
- 2 Burpees
- Sprint out 30 yards, walk back
- 2 kettlebell swings
- Sprint & Walk
- 2 kettlebell snatches (4/side)
- Sprint & Walk
Then we staggered around for a while with our water bottles while smiling and saying “whew!!!” a lot. There’s something oddly rejuvinating about running around in nicely manicured grass while barefoot. It’s something we don’t do very often as adults and when there’s a nice, clean, safe place to do it, then absolutely give it a try. Definitely makes me feel like there’s something to that “Earthing” thing after all….
We did the Primal Move cool down (backwards!!) then called it a day!
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