Six exercises, three grueling rounds. No warm up. Slight ease of workload as you go through the rounds (see below). Use the same dubmbell and kettlebell weights in each round (adjust to your own fitness level).
[column size=one_third position=first ]Round 1
1. Treadmill: one mile run at 2% incline
2. Max set of pull-ups
3. American kettlebell swings 20 reps
4. Flat dumbell bench press 20 reps
5. Racked kettlebell squat 20 reps
6. One arm kettlebell snatch 12 reps each arm.[/column][column size=one_third position=middle ]Round 2
1. Treadmill: one mile run at 1% incline
2. Max set of pull-ups
3. American kettlebell swings 20 reps
4. Flat dumbell bench press 15 reps
5. Racked kettlebell squat 20 reps
6. One arm kettlebell snatch 12 reps each arm.[/column][column size=one_third position=last ]Round 3
1. Treadmill: one mile run at 0% incline
2. Max set of pull-ups
3. American kettlebell swings 15 reps
4. Flat dumbell bench press 15 reps
5. Racked kettlebell squat 15 reps
6. One arm kettlebell snatch 12 reps each arm.[/column]
I am not certified in anything fitness related. I just put this together for a full body blast to somewhat simulate the physical stress experienced in a hardcore obstacle race and build the endurance needed to go from running to one muscle group to another and back to running. Perform at your own risk. Do not attempt if you are unfamiliar with any of the exercises mentioned – especially the kettlebell exercises.
Let me know what you think and share your scores below!
My personal best
22:30 combined run time
30, 20, 15 reps for the pullups.
All other reps done as prescribed above
26 kilo kettlebell swings
50 pound dumbell (each arm)
32 kilo kettlebell squats (two 16 kilo kettlebells)
. Use the same dubmbell and kettlebell weights in each round (adjust to your own fitness level).){kind=link}