Low Intensity Power Building

It's Short.

It's Simple.

It's Scalable. 

Equipment Requirement

Pull-Up Bar

Male: 16-24KG Kettlebell

Female: 8-16KG Kettlebell

THE WORKOUTS ARE SHORT

Use the first six minutes to warm up. 

For the next eight to twelve minutes, "Put In The Work."

The last 10 minutes, condition your core & stretch. 

THE WORKOUTS ARE SIMPLE 

See Below

THE WORKOUTS ARE SCALABLE

This plan, according to the participant strength, skill level and available equipment, can be performed with Single or Double Kettlebells.

Single Kettlebell Version is easier than the Double Kettlebell Version.

It is recommended that participant complete 1 full cycle performed with a Single Kettlebell to build confidence & skill.

Single Kettlebell users will alternate R/L Sides Every Minute On The Minute.

Participants that are not capable of performing a pull up, may use a row variation.

HOW TO WAVE TRAINING INTENSITY & VOLUME

This plan, begins with an 8 Minute -- Every Minute On The Minute Workout.

After completing Workout A & B once, the participant will add 2 minutes of total work time & repeat workouts. 

After completing Workout A & B with 12 Minutes total work time, the participant will Reload. 

Change the movement selection, order of movements, or increase the bell size, drop the total work perform down to 8 Minutes and Repeat Cycle.

TWO MOVEMENT OPTIONS FOR CORE TRAINING

Suitcase Deadlifts & Hanging Leg Raises

EXPAND YOUR VIEW OF MOBILITY

Try 10 Unloaded Alternating Turkish Get Ups

This plan requires 30 minutes out of your busy schedule. It's Short. It's Simple. It's Scalable. Anyone can do it. You can do it! 

 

Our members use this program every Monday, Wednesday & Friday @ 8:30am -- CLICK HERE TO TRAIN WITH JOIN US!

 WORKOUT A

2x Swing Clean or Swing Snatch

1x Strict Overhead Press or Turkish Get Up

3x Goblet Squat or Front Squat

WORKOUT B

2x Cossack, Lunge Variation or Overhead Squat

1x Deadstop Pull-Up or Chin-Up

3x Push-Up or Dips