TEMPO
⏱️ 20-Min EMOM
🔄 Four 5-Min Rounds
🔄 1KB Traveling 2 w/ Get Ups Every 5th Min
STRENGTH
A. Superhero Complex x20 sec each
B. Zercher Squat x5
C. Tall Kneel Halo x10 each direction
D. Ring Row x5
Repeat 3x
DURABILITY
A. 2KB RDL x8
B. Alt Gorilla Row x8/side
C. KB Push Up x8
D. Farmers Carry x40-50 yds
Repeat 3x
BONUS
A. KB Side Bend x10/side
B. KB Dead Bug x10/side
Repeat 1-3x
TEMPO
⏱️ 20-Min EMOM
🔄 Four 5-Min Rounds
🔄 ABC w/ Pull Ups Every 5th Minute
DURABILITY
A. Alt Reverse Lunge x8/side
B. Plank Pull Thru x8/side
C. Racked Carry x40-50 yds
D. 2-Min Plank Series x:30 sec each
Repeat 3x
BONUS WORK
A. Hanging Knee Raise x10
B. KB Dead Bug x10/side
Repeat 1-3x
I’ve been trying to come up with a sort of template to follow so that my sessions have a structured, repeatable rhythm and flow. It’s a work in progress but I try to organize things in 4 blocks:
Prep - I have a 10 minute mobility flow that finishes with some light kettlebell work. I’ve been doing this for some time and seems to do a good job of getting me mentally and physically ready.
Tempo - usually 20 minutes of on the minute type stuff. I really like the flow of this. If I’m busy or tired I can stop here and be in and out in a half hour.
Strength - usually a heavier push and pull with some low stress work mixed in to space the heavy stuff out. I’ve been trying to lose some weight and I’m trying to preserve muscle without stressing my system too much.
Durability - carries, lunges core stuff etc. A place to put the things I feel like keep me from getting old. It seems to work well for me so far .
20 minutes of tempo work. (Clean & Press, Clean & Squat, and Heavy Swings) followed by a 3 round circuit.
Piling on the volume this morning.
Five 4-minute rounds
Light triples on the minute
Moderate doubles on the minute
Heavy singles on the minute
Work your way up, then back down
304 total reps (including the cleans)
I use the Seconds interval timer app for part of my workout pretty much every day. I label the intervals and find that it sets a really nice, sustainable tempo.
Today I mixed hand to hand swings, ABC, and pull ups. I find the timer helps me be way more intentional and keeps my mind from wandering too far.