Normally on Sundays, we’d meet up in a local park and knock out an advanced crazy challenge workout… but this whole virus situation has kind of put that on pause. While people are allowed to walk on the trails and such, technically the parks are “closed” and everyone has been discouraged from doing anything that remains stationary for any period of time. For instance as I learned, drone flying was going to be an issue (as of 2 weeks ago!) I’m not one to make anyone’s job harder than necessary, so I’ve moved my outdoor shenanigans either indoors or to the steep but very cool backyard here at home.
Now, we’re doing our Sunday workouts via Zoom, which is “ok” but not nearly as much fun as the workouts we’ve had in the park where we tend to get a bit rowdy. I don’t want to scare the neighbors here after all.
We both wanted to do a little bit of everything this past Sunday because we’re both taking a casual approach to the classic 10,000 kettlebell swing challenge. When doing that challenge, it’s so important to keep doing other movements along with those swings. The Mixed Bag has quite a few other movements placed into the circuit.
Each round of the circuit will give you a solid 100 swings though – so if you’re working on that 10k swings challenge, then doing at least 3-5 rounds through can get your numbers way up for the day. I used just one kettlebell: my RKC Snatch Test weight kettlebell (14kg) for simplicity’s sake. It’s a little “light” for this, but I was also coming back from a seriously mentally strenuous week.
Warm-up: We began with a practice run of the Cal Poly Hip Flow that I learned from Master RKC Dr. Chris Holder at the somewhat recent San Jose / Los Gatos RKC Workshop which I am now even more grateful to have been able to attend. I will be doing a full post and video of this powerful mobility sequence very soon (I just want to practice and have more of it memorized before I do). You can begin with that sequence if you know it, or you can do a joint mobility sequence of your choosing.
Main Circuit: (we went for 3 rounds, though I may choose to do 4-5 today)
- 1/1 Kettlebell Get-Up
- 20 Swings
- 10 Pushups (we just stuck with standard pushups, but any variation can be used)
- 20 Swings
- 10 Squats (bodyweight or kettlebell goblet squats)
- 20 Swings
- 5/5 Presses
- 20 Swings
- 5/5 Rows
- 20 Swings
Cooldown: We did our classic joint mobility – joint circling sequence here.
Even with my stumbling and fumbling through the Cal Poly Hip Flow practice portion, we finished this whole thing in less than an hour. And it was a very good use of time!
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