While planning for the workout, I knew I wanted to incorporate some complex KettleBell sequences (been watching PrimalSwoldier on YouTube again) while also using the BattleRope (testing this out for the first time) but also getting some more cardio in to keep the heart rate elevated. I think all of the goals were accomplished.
Disclaimer – given
WarmUp – not really, we did FastMosey to the bottom of FuryRoad to get the party started
TheThang
4 Station
Round 1
#1 – KB circuit of 4 merkins on KBs, 3 rows, 2 squats, 1 OH Press – 3 times through
(Station 1 was used as timer for all work before changing stations)
#2 – right arm KB swing
#3 – right arm BattleRope
#4 – right arm KB swing
Round 2 & 3
Same as Round 1 except Round 2 all work done with left arm and Round 3 all work done with both arms
After each pax completed all 4 stations during a round – 3 back peddle trips up the hill to 25 MPH sign – SSH, mountain climbers and plank jacks after each back peddle
Round 4
#1 – KB Circuit of left row, right row, double clean, left lunge, right lunge, left shoulder press, right shoulder press x4 (timing station)
#2 – right arm row
#3 – right arm BattleRope
#4 – right arm curl
Round 5 & 6
Same as Round 4 except Round 5 all work done with left arm and Round 6 all work done with both arms
After each pax completed all 4 stations during a round – 3 back peddle trips up the hill to 25 MPH sign – LBC, flutter kicks and whirly boys after each back peddle
Mosey back up Fury Road to area where flag should have been
Count-Name-BOM
Moleskin
Having only 4 pax worked out great with the planned work – but would love to see some new faces start posting at Fury to test themselves a tad more
Had a HC from CornCob – not sure what happened to him – hope all is OK
Alpo has ToastMasters which meant he was unable to post – he used to at least bring the ShovelFlag by on occasions like this
Very solid work put in by the pax today – although the KBs were only 20# each they provide a good test
The BattleRope was a new element that brought a new full body cardio blast – thanks to MM for letting me borrow – and he’ll be glad to know I didn’t untie his knot