Enter the storm undaunted.
In this workout we take to 3 battlefields to engage in kettlebell centric circuits. We look to test dynamic strength, endurance and as ever some grip. You’ll be mixing some technique work, dynamic movements and strength directly into lockout holds.
The only way out, is through.
Darkened Lights are our workout modifiers for those seeking out additional adversity. The lights whom help us find the way are now dimmed, prepare for more intense mental and physical struggle.
Make your Sigr count.
Decrease your weight to increase your time under tension on all movements.
Failure is always an option. Failure carries Consequence.
TURKISH GET UPS
SLED PULL / PUSH
VAETTFANG x 1- 5 ROUNDS
ALTERNATING GUNSLINGERS E/A x 5
A single arm motion bringing the KB from the ground to hip height to your waist – stopping it with your non lifting hand in the position of a six shooter. 5 on each arm alternating after every rep.
DEADLIFT x 10
Using both Kettlebell’s from your gunslingers placed to the sides of the feet.
HANG POWER CLEAN x 10
Rock the kb’s through your legs in the hang in order to explode up. Ensure they don’t land heavy on your catch.
PUSH PRESS x 10
Engage through your legs and core, locking out at the top of all reps.
ALTERNATING OVERHEAD WALKS 20M E/A x 2
1 kb in the rack – 1kb locked out over head.
MYTHIC: 1 kb at your side (heavier) 1 kb overhead (lighter)
VAETTFANG x 2- 5 ROUNDS
ALTERNATING SNATCHES E/A x 10
Take your weight from in between your legs for each rep – technique over weight.
ALTERNATING ROTATIONAL CLEAN TO PRESS E/A x 10
Clean high pull transitioning to rotational press at waist height.
Courtesy of Marcus Filly.
RACKED REVERSE LUNGES ALTERNATE LEGS x 10
Structural integrity is key – core engaged and avoid falling forward.
RACKED SQUATS x 10
Elbows tight and keep the pressure off the wrists.
VAETTFANG x 3
KB SWING x 20
Focus on hinge explosiveness.
KB DEADLIFT x 20
Standard execution of KB deads.
KB GORILLA ROW x 20
Pendlay row position with KB’s starting in between your feet – knees pushed out and head in a neutral position.
MYTHIC: Alternating single arm reps
20M FARMERS CARRY
Control the weights – do not be controlled by them.
MYTHIC: Alternating single arm carries or 1 overhead racked.