Hey everyone,
We decided to continue our trend of pulling and pushing full-body workouts, to allow for back-to-back workouts. We have also continued to experiment with metabolic finishers at the end of some workouts, including one of our favourite tools - battleropes!
We completed our "pulling" workout density-style, choosing ten exercises. Here is what we did:
1. Alternating kettlebell deadlifts
2. Parallel-grip pullups
3. Kettlebell swings
4. Reverse push-ups
5. Single-leg hip bridges
6. Underhand chin-ups
7. Straight leg deadlifts
8. One-arm rows/alternating kettlebell rows
9. Alternating kettlebell swings
10. Renegade rows
Density-training example 1 - Parallel grip pullups and alternating kettlebell deadlifts. To keep the video short, we have reduced the number of reps in these demonstrations.
Density-training example 2 - Alternating kettlebell swings and renegade rows. To keep the video short, we have reduced the number of reps in these demonstrations.
The next day, we did our "pushing" workout variety-style. For this workout we included some straight sets, 747 protocol, couplets, pyramids and a finisher. See below for a description of 747 protocol and pyramids. Here is what we did:
1. Straight sets - Turkish Get-ups
2. 7/4/7 Protocol - 7 repetitions of your hardest exercise, immediately followed by 4 repetitions of a plyometric exercise, immediately followed by 7 repetitions of an easier strength exercise. This protocol can be applied to any muscle group. Here is what we did:
-Front Squats
-Bench jumps
-Tempo kettlebell squats
3. Couplet
-Pushups
-Overhead kettlebell stair carry
4. Ground-up kettlebell clean and press pyramid - start with a clean and press, then return the kettlebell to the ground. Repeat, but this time perform two presses, then return the kettlebell to the ground. Complete for 3, 2 and 1 repetitions of a press. You should complete 9 press repetitions and 5 cleans.
5. Finisher
-5 minutes of alternating 30 seconds battleropes and 30 seconds plank (no rest in between)
This variety workout was great in that we were able to start slow and warm-up with TGU's, increase our intensity with the 7/4/7, couplets and pyramids, then really finish strong with battleropes. We were exhausted by the end and definitely recommend giving a variety workout a try if you're looking for a challenge!
-Tannys & Alex
We decided to continue our trend of pulling and pushing full-body workouts, to allow for back-to-back workouts. We have also continued to experiment with metabolic finishers at the end of some workouts, including one of our favourite tools - battleropes!
We completed our "pulling" workout density-style, choosing ten exercises. Here is what we did:
1. Alternating kettlebell deadlifts
2. Parallel-grip pullups
3. Kettlebell swings
4. Reverse push-ups
5. Single-leg hip bridges
6. Underhand chin-ups
7. Straight leg deadlifts
8. One-arm rows/alternating kettlebell rows
9. Alternating kettlebell swings
10. Renegade rows
Density-training example 1 - Parallel grip pullups and alternating kettlebell deadlifts. To keep the video short, we have reduced the number of reps in these demonstrations.
Density-training example 2 - Alternating kettlebell swings and renegade rows. To keep the video short, we have reduced the number of reps in these demonstrations.
The next day, we did our "pushing" workout variety-style. For this workout we included some straight sets, 747 protocol, couplets, pyramids and a finisher. See below for a description of 747 protocol and pyramids. Here is what we did:
1. Straight sets - Turkish Get-ups
2. 7/4/7 Protocol - 7 repetitions of your hardest exercise, immediately followed by 4 repetitions of a plyometric exercise, immediately followed by 7 repetitions of an easier strength exercise. This protocol can be applied to any muscle group. Here is what we did:
-Front Squats
-Bench jumps
-Tempo kettlebell squats
3. Couplet
-Pushups
-Overhead kettlebell stair carry
4. Ground-up kettlebell clean and press pyramid - start with a clean and press, then return the kettlebell to the ground. Repeat, but this time perform two presses, then return the kettlebell to the ground. Complete for 3, 2 and 1 repetitions of a press. You should complete 9 press repetitions and 5 cleans.
5. Finisher
-5 minutes of alternating 30 seconds battleropes and 30 seconds plank (no rest in between)
This variety workout was great in that we were able to start slow and warm-up with TGU's, increase our intensity with the 7/4/7, couplets and pyramids, then really finish strong with battleropes. We were exhausted by the end and definitely recommend giving a variety workout a try if you're looking for a challenge!
-Tannys & Alex
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