WEEK 18 WORKOUTS
Back to the BKI Vault this week!!
30 Dumbbell Squats
30 Toes to Bar
30 Box Jumps
20 Dumbbell Squats
20 Toes to Bar
20 Box Jumps
10 Dumbbell Squats
10 Toes to Bar
10 Box Jumps
Goal: Under 16 Min.
Can you go under 13?
Set yourself up to be able to do at least 10 squats at a time the whole way through.
Choose a version of toes to bar you can do 5 reps at a time, the whole way.
For these squats hold the DBs at the shoulder. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top.
If you need to go lighter, switch to goblet squats with a single dumbbell or kettlebell, or good old fashioned air squats!
Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands.
If you don't have a pull up bar, sub with V-Ups.
Or, modify to Knee-Ups, Supine Toe Touches or regular sit-ups if you need to!
For the box jumps you will choose a box that is roughly 22-24in for men and 18-20in for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench.
You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!
Every 5 Min for 5 Total Rounds
15 Power Cleans
Run 400 Meters
15 Supine Rows/7-10 Strict Pull Ups
Goal: Around 4:00 or Less
Choose a version of the supine row that is challenging enough that you have to break it up in the later rounds, but not so hard you are going to failure.
If you are doing strict pull ups, they should take :45-1 min max to complete.
DB power clean starts with the DBs on the ground just outside your feet, which are positioned hip width apart. Bend your knees and keep your heels down. Allow a slight hinge at the hips, arms straight. Keep your belly tight and your back flat.
Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulder with the elbows high. Catch in just a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the weight back to the ground for the next rep.
For the 400m run, you're working with 2:00-2:30. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, or toe taps to a low target.
For the supine barbell row, set the bar in the rack low enough that you'll be at a challenging angle. Position yourself under the bar with arms straight, shoulders slightly behind the bar. Keep a rigid body position with knees, hips and shoulders in a straight line. Pull your body up to make chest contact with the bar and lower back to straight arms.
You can can also do ring/TRX rows
12 Minute AMRAP
(As Many Rounds and Reps as Possible in 12 Minutes)
35 Double Unders
15 KB/DB Swing
5 Reps 1/4 Get Up Right
5 Reps 1/4 Get Up Left
Goal: 5-8 Rounds
Aim for a round every 1:30-2:00. Adjust the jump rope variation accordingly. You'll want to give yourself enough time to get a good set up on the 1/4 get ups and focus on controlled movement.
For the double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!
For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 1 min each time. Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.
For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the dumbbell weightless and then (keeping the belly tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!
The 1/4 get up is just the first couple steps of the Turkish get up.
Start on your back. Holding the weight in your right hand, extend your arm straight up in the air. Bend your right knee so your right foot is flat on the floor.
Bring your left arm out to the side about 45°. Keep your right arm vertical for the entire movement. Roll onto your left forearm. Don't allow the left side of your torso sink toward the ground. Then, return with control onto your back. You can also do this unweighted if you need to.
Other options would be V-Ups, weighted sit-ups or toes to bar.
Progression of your Quick Reverse: 10-1
Quick reverse
Fake kick / Reverse
High Round / Reverse
Body / Helmet
Defensive Touch and Go
2 min rest between rounds
40’s
Body Helmet
Double Side / Q. Reverse
Blitz
Side / Hook-Round
Q. Reverse
D-Side
Divide it / Break it down any way you’d like. Should equal out to 240 reps.
WEEK 17 WORKOUTS
Every 5 Min for 4 Rounds:
Run 400 Meters
30 KB Swings
30 Air Squats
Goal: Under 4:30
**If you are unable to complete the work in under 5 min choose to either shorten the run (to keep it around 2 min) or lower the reps to 20 of each!
So you'll want to adjust this one if needed so that you get at least 30 seconds to rest between rounds.
For the 400m run, you're working with 2:00-2:30. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.
For the swings you will hold the weight (Kettlebell or Dumbbell) with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Core tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the core tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!
For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.
3 Rounds
Each Round is a 3 Min AMRAP
12 Dumbbell Deadlifts
8 Push Up + Renegade Row
Rest 1 Min Between Rounds
Goal: 9 Rounds +
You get to rest every 3 minutes so choose a load and movement variation you can keep the intensity pretty high. Shoot for at least a round a minute.
For the deadlifts the DBs will start on the ground. Feet are under the hips. Heels are down. Hips and knees are bent. Hands and grip are outside of the legs. Arms are straight. Chest is up. Core tight. Back flat! To lift the DBs drive your heels into the ground and lift your chest. Keep arms straight, chest up and core tight as you stand all the way up at the top.
To lower - send your butt back. Keep your chest lifted and core tight. Keep those heels down. Once the DBs go below your knees, re-bend them and bring the DBs back to the starting position under control. Only one head of each dumbbell needs to touch at the bottom!
Each rep of the renegade row will be push up + row right + row left.
For the push up we want to see a rigid body position. No sagging hips or snaking. You will keep the core tight. Hands are on the dumbbells. Go to the knees if you need to.
Chest and thighs touch the ground at the bottom. Lock out completely at the top.
For the rows you will stay in the plank/top of the push up. You will row one dumbbell to the rib cage by pulling the elbow back. Try to avoid rotating very much. Pull the dumbbell all of the way up for each rep then lower under control.
If you are struggling to maintain a tight plank position as you pull, trying lowering the weight or modifying to shoulder taps. You could even do a SUPPORTED single arm DB row by planting one hand against the wall and rowing 1/2 the reps with one arm, then switch and finish with the other.
4 Rounds
20 Burpees
20 Alternating Weighted Step Ups
20 Box Jumps
Goal: Under 20 Min
You are aiming for sub 5-minute rounds on this one. Choose a version of the burpee and step up you can do at least 10 per minute.
Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!
For these step ups you can hold the dumbbells at your waist or on your shoulders. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. Stand up all the way at the top of the box and make sure both feet are planted.
If you don't have something to step up onto, or if you are uncomfortable stepping up right now you can sub alternating lunges. Each lunge counts as one rep.
Make sure you choose a weight and a height that you are comfortable stepping up AND down.
I would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!
5- Rounds
15- Squats w/weight
10- Back Step / Side Kick / Quick Reverse
15- Push - Ups
10- Front Step / Blitz
15- V-Ups
15 minute EMOM
Every minute on the minute for 15 minutes, rest the remainder of the minute after your task is completed
5- Thrusters
5- Fake / D-Side
5- Fake / Blitz
5- Burpees
WEEK 16 WORKOUTS
5 Rounds
20 DB DeadLift
15 Burpees
10 Toes to Bar
For DB DeadLift movement you will pick up the dumbbells off the floor. Dumbbells are outside of the legs with the arms straight. Feet are under the hips and heels are down. You will dip by bending the knees and hinging slightly at the hips. Keep the back flat and chest lifted. Grab the DB’s off the floor all while keeping your arms straight. Stand out of this dip position by pushing your heels through the ground and finishing in a standing position. DB’s should be on your sides (pocket position) and hips fully extended.
On the Burpees, begin in a standing position. Move into a squat position with your hands on the ground. Kick your feet back into a plank position, while keeping your arms extended. Place your chest on the ground and perform a basic push up. Immediately return your feet into squat position. Stand up from the squat position and perform a small hop.
Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands.
If you don't have a pull up bar, sub with weighted sit ups.
Or, modify to V-Ups, Knee-Ups, Supine Toe Touches or regular sit-ups if you need to!
3 Rounds of
3 rounds
3 DB Power Cleans
5 DB Hang Power Cleans
7 Box Jumps
9 Burpees
For the DB hang power clean you will deadlift the DBs to the "hang" position at the hips with straight arms. You will have the hands just outside of the legs and the feet are under the hips. You will bend the knees and keep the heels down. Allow a slight hinge at the hips. Keep the arms straight. Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulder with the elbows high. You will catch in just a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the weight back to the hips for the next rep.
HANG means that you start at the waist instead of the ground. You either pick up a dumbbell in each hand or you can use only one Kettle Bell. You will stand up. From here you will dip slightly by bending the knees and reaching the butt back and chest slightly forward. Keep the arms straight. Stand up fast and squeeze the cheeks. Shrug the shoulders and then use the momentum to guide the dumbbells up with the arms. Touch the shoulders with the dumbbells and get the elbows in front. With a KB you will do the same, but just rotate the hands around the handle to get it at a supported position at your chest.
Stand in front of the box, with your feet shoulder-width apart. When you're ready to jump, drop quickly into a quarter squat, then extend your hips, swing your arms, and push your feet through the floor to propel yourself onto the box. Make sure that both feet land on top of the box. Fully extended your hips at the top and step down one leg at a time to reset to your starting position.
On the Burpee, begin in a standing position. Move into a squat position with your hands on the ground. Kick your feet back into a plank position, while keeping your arms extended. Place your chest on the ground and perform a basic push up. Immediately return your feet into squat position. Stand up from the squat position and perform a small hop.
15 min AMRAP
5 Strict Press
6 Push Press
7 Push Jerks
9 Box Jumps
11 V-Ups
On the strict presses, weight will start on your shoulders. Keep your legs straight , drive the thrust through your heels and push the dumbbells straight up. Your biceps should be next to your ears at the end of your rep. Lower weight back to your shoulders and repeat.
On the Push Press, weight will start on your shoulders. Slightly bend your knees, dip and drive the thrust through your heels and push the dumbbells straight up. Your biceps should be next to your ears at the end of your rep. Lower weight back to your shoulders and repeat.
Push Jerks start with DBs on the shoulders, elbows high. Your feet are under your hips and your heels are down. Dip keeping the heels down into a quarter squat. Keep the chest up. Stand up hard and fast. Drive the power from the legs into the DBs. As the DBs travel up, push your body down to receive them with arms locked out overhead in a partial squat. Stand up all the way.
On the Box Jump, stand in front of the box, with your feet shoulder-width apart. When you're ready to jump, drop quickly into a quarter squat, then extend your hips, swing your arms, and push your feet through the floor to propel yourself onto the box. Make sure that both feet land on top of the box. Fully extended your hips at the top and step down one leg at a time to reset to your starting position.
4 Rounds
15 DB DeadLifts
10 Single Side / Double Side
15 Box Jumps
10 Fake / Quick Reverse
15 Burpees
For DB DeadLift movement you will pick up the dumbbells off the floor. Dumbbells are outside of the legs with the arms straight. Feet are under the hips and heels are down. You will dip by bending the knees and hinging slightly at the hips. Keep the back flat and chest lifted. Grab the DB’s off the floor all while keeping your arms straight. Stand out of this dip position by pushing your heels through the ground and finishing in a standing position. DB’s should be on your sides (pocket position) and hips fully extended.
On the Box Jump, stand in front of the box, with your feet shoulder-width apart. When you're ready to jump, drop quickly into a quarter squat, then extend your hips, swing your arms, and push your feet through the floor to propel yourself onto the box. Make sure that both feet land on top of the box. Fully extended your hips at the top and step down one leg at a time to reset to your starting position.
On the Burpee, begin in a standing position. Move into a squat position with your hands on the ground. Kick your feet back into a plank position, while keeping your arms extended. Place your chest on the ground and perform a basic push up. Immediately return your feet into squat position. Stand up from the squat position and perform a small hop.
15 Goblet Squats
15 KB Swings
15 Goblet Squats
2 Min Bag Work ( Kicks & Hands )
For your Goblet Squats. Keep weight close to your chest and elbows tight on your ribs. Feet are underneath the shoulders and heels are down. Before starting the squat - lift the chest and tighten the core. Reach the butt back and down as you drive the knees out. Get your butt below your knees at the bottom while fighting to keep the chest and elbows up. No plopping or rounding of the upper or lower back. If you are unable to keep good positions, lower the weight. Stand completely at the top of each rep.
For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!
WEEK 15 WORKOUTS
11 Rounds
13 Dumbbell Squats
9 Jump Overs
For the dumbbell squats choose a weight that you think you will try to do all 13 unbroken each time. If you end up having to break them a little bit toward the later rounds - that is ok, but this weight should be relatively light for you.
For these reps the dumbbells will be at or on the shoulder. Reach the butt back and down, keep the heels down, drive the knees out, fight to keep the chest up. Butt should be lower than the knees at the bottom. Stand all of the way up at the top of each rep.
For the jump overs the goal is to jump COMPLETELY over something! So find a height and object you are comfortable with. You can even just set up a broomstick between 2 chairs or something! Get creative! If possible, this should be higher than just your bar with the plates on it.
If you cannot jump for injury or other reasons you will sub 9 no push up burpees.
Every 2 Minutes for 16 Minutes
20 Double Unders / Dumbbell Hop Overs
14 Dumbbell Hang Power Snatches
10 Toes to Bar / Weighted Sit Up
The first few rounds should be under 90 seconds for sure. If that is not happening straight away, lower the load or choose a different movement variation with the rope and/or toes to bar!
Log your time between rounds to keep track.
For the double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and you’re landing soft. Spin the rope faster using your wrists, not your arms!
For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 30 seconds each time. Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.
For the single DB Hang Power Snatches you will bring the dumbbell to the waist. You will hinge forward slightly while keeping the chest up and core tight. Keep the heels down and knees out - arm straight. Stand up hard and fast - shrug the shoulder - punch the working elbow out to the side to keep the dumbbell close to the body as it travels UP! From here you will either punch to lockout or punch to lockout WHILE punching yourself UNDER slightly. Get the bicep by the ear and stand completely with it still there to complete the rep!
Lower back to the waist and switch hands. You will alternate hands with each rep for these so you end up doing 7 per arm per round.
Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands.
If you don't have a pull up bar, sub with weighted sit ups.
Or, modify to V-Ups, Knee-Ups, Supine Toe Touches or regular sit-ups if you need to!
25 Burpees
Then
5 Rounds
12 - 1/2 Up 1/2 Down Lunges (Right Arm Up)
12 - 1/2 Up 1/2 Down Lunges (Left Arm Up)
12 Lying Supine Toe Touches
Then
25 Burpees
Goal: 13-20 Minutes
**Lunges are with one dumbbell at the shoulder and other arm locked overhead.
**Supine Toe Touches are holding one dumbbell in front of chest in both hands.
YOU ARE NOT DOING 5 ROUNDS OF 25 BURPEES!!!!!
After you complete 25 burpees, then the 5 rounds of lunges and toe touches begins. After you finish 5 rounds of those two movements, finish up with another 25 burpees.
Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Finish with a little hop.
The 1/2 Up - 1/2 Down Lunge is where one dumbbell is locked out overhead while the other is at the shoulder. Alternate your stepping leg, so for each set of 12 you do 6 per leg.
For the first set of 12 your right arm will be locked out holding the dumbbell with the bicep by the ear - and your left arm will hold the dumbbell at the shoulder. Switch your arms for the second set of 12.
Make sure that you take a long enough step each time that the front heel can stay down while the back knee touches. Focus on keeping the chest up and don't allow the knee to cave in. Stand all of the way up between lunges.
Modify to a single dumbbell (held overhead), or 24 lunges with 1 or 2 dumbbells held at the shoulders.
You can also switch to weighted step ups with DBs by your side or at the shoulders.
For the supine toe touch you will start lying on your back with your legs extended and heels hovering a few inches from the floor. Your arms will be fully extended straight up in the air with both hands holding one side of the dumbbell, or sharing the handle of the DB or holding a DB in each hand. Keep your core tight like you are trying to flatten your lower back into the floor. Squeeze your legs together and raise them up into the air until your toes or shins touch the dumbbell(s). Lower your legs back down to a hover with control so you don't overarch your back.
Bend your knees to make this more accessible!
20 Min AMRAP
20 Lunges w/weight
20 Push Ups
1 Min Bag/Shadow Work (Only Hands)
1 Min Bag/Shadow Work (Only Kicks)
20-15-10-5
Side Step / Quick Reverse
Double Drag / Hook-Round
Double Round House / Step Back / Q. Reverse
WEEK 14 WORKOUT
5 Rounds
30 DB Deadlifts
20 Burpees
Goal: Finish in 15-20 minutes.
We are shooting for 3-4 minute rounds here. It's a lot of deadlifts, and even at a lighter load, it is very important that you focus on maintaining good positions for the entire workout!
For the deadlifts the DBs will start on the ground. Feet are under the hips. Heels are down. Hips and knees are bent. Hands and grip are outside of the legs. Arms are straight. Chest is up. Core tight. Back flat! To lift the DBs drive your heels into the ground and lift your chest. Keep arms straight, chest up and core tight as you stand all the way up at the top.
To lower - send your butt back. Keep your chest lifted and core tight. Keep those heels down. Once the DBs go below your knees, re-bend them and bring the DBs back to the starting position under control. Only one head of each dumbbell needs to touch at the bottom!
For the burpee, begin in a standing position. Move into a squat position with your hands on the ground. Kick your feet back into a plank position, while keeping your arms extended. Place your chest on the ground and perform a basic push up. Immediately return your feet into squat position. Stand up from the squat position and perform a small hop.
3 Rounds
12 Dumbbell Power Clean
24 Push Ups
8 Dumbbell Power Clean
12 Push Ups
Run 400 Meters
Rest 1 Min Between Rounds
Goal: 15 - 19 mins
DB power clean starts with the DBs on the ground just outside your feet, which are positioned hip width apart. Bend your knees and keep your heels down. Allow a slight hinge at the hips, arms straight. Keep your core tight and your back flat.
Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulder with the elbows high. Catch in just a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the weight back to the ground for the next rep.
A push up done laying with face, palms and toes facing down, keeping legs and back straight, extending arms straight to push body up and back down again. You can modify by placing your knees on the floor, in replace of your toes and perform the exercise the same way. If that’s still a bit to difficult, you can perform a wall push up. Face a wall, standing a little farther than arm's length away, feet shoulder-width apart. Lean your body forward and put your palms flat against the wall at shoulder height and shoulder-width apart. Slowly place your chest on the wall and push up to the starting position.
15 Rounds
5 burpees
2 Lungsters
Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in and jump up.
You can also sub to "no-push-up" burpees or even do them with your hands elevated on a bench or box if you need to.
Dumbbell Lungesters begin with the dumbbells on the shoulders with the elbows in front. You may perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the core tight and chest up. You will perform a lunge on each side.
AND THEN
Put the feet at shoulder width apart. Heels down. Dumbbells still at the shoulders with the elbows high. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and core tight. Get the butt lower than the knees at the bottom. Drive up hard and fast out of the squat. Pop the dumbbells off of the shoulders. Keep the core tight and press the dumbbells straight up to lock out - finishing with the biceps by the ears!
5 Rounds
1st Min - Fakes
2nd Min - Back Fist Step Ins
3rd Min - Touch & Go’s (Kick and Punch)
4th Min - Rest
5 Rounds
10 KB Swings
15 Goblet Squats
5 Kick Fake / Quick Reverse
5 Body Fake / Body Helmet
5 Wall Up / Quick Reverse
5 Push Fake / Blitz
WEEK 13 WORKOUTS
Back to the BKI Vault this Week.
Run 400 Meters
30 Dumbbell Squats
Run 400 Meters
60 Thrusters
Run 400 Meters
90 Air Squats
Run 400 Meters
This is a LOT of squatting! Make sure you choose your load wisely and stay focused on quality movement. Break up the sets before you think you need to and you can maintain a higher intensity overall if you keep the breaks short.
For the 400m run, you're working with 2:00-2:30. Shorten the distance as needed to fit the time constraint. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.
For these squats hold the DBs at the shoulder. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the stomach. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top.
For the Thrusters- Stand with your feet shoulder-width apart and hold your dumbbells in front of your shoulders. Squat down until your thighs are parallel to the floor. Stand up and extend your arms over your head. Bend your arms, return to the starting position and repeat the exercise.
For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.
5 Rounds
5 Devil Press
10 Dumbbell Snatch (Alternating)
15 Dumbbell Hop Overs
Rest 3 Min
5 Rounds
5 Devil Press
10 Dumbbell Snatch (Alternating)
15 Dumbbell Hop Overs
These rounds will go fast and you get a nice break in the middle. So push HARD in both sections!
A devil press is BASICALLY a burpee with dumbbells in your hands. You do a push up with hands on the dumbbells, jump or step the feet in. Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch.
The movement finishes with the elbows locked and biceps by the ears! Control the lower and keep the back flat as you set up for the next rep!
For the single DB power snatch the dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand to finish. Alternate hands with each rep. So for each set of 10 you end up doing 5 per side.
For the hop overs you will stand next to your dumbbell or your barbell and hop laterally over the narrow side. You only need to jump over one dumbbell.
5 Rounds
15 Kettlebell Swings
15 Burpees
Goal: Under 10 Min - You gotta want it!!
The idea is to go hard and fast on this one. Shoot for sub 2 minute rounds.
Make sure you breathe!
For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Stomach tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the dumbbell weightless and then (keeping the belly tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!
Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!
7- rounds
2 min bag ( Hands only)
10- power Cleans
10- Push press
1 min rest.
My goodness, talk about the first 2 rounds being easy! Keep a clear head, keep the jams pumping and just keep grinding during this one. Those last two rounds had me contemplating “5 rounds is good, right??” Don’t let that person win!!! Push that weakness away and KEEP PUSHIN’!! Have fun!
7- rounds
2 min bag (Kicks Only)
10- Push Ups
10- Incline Push Ups
10- Decline Push Ups
1- min rest
There was a point in every round I had to tell myself “Alright you’ve thrown like 6 side kicks in a row. Change it up”. We focus on such an array of kicks in this program. Don’t forget to give some love to the hook kick and spin. The hell! If a jumping spin comes out, LET IT! Have some fun with this one. Remember, good technique trumps everything!
I freaking love push ups! I would program them in every workout but my wife would kill me. So yeah. Hehe.
Don’t be afraid to start breaking up these reps sooner then usual. Like....in the first round. Start and finish strong. Have fun!
WEEK 12 WORKOUTS
7 Rounds
Run 200 Meters
10 Dumbbell Hang Squat Clean Thrusters
For the 200m run, you're working with a minute or less. Shorten the distance as needed to fit the time window.
If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.
The hang squat clean thruster (cluster) will start with the dumbbells at your waist. You will perform a hang squat clean, by dipping slightly, standing up hard and fast, shrugging, and pulling down into a squat with the dumbbells landing on the shoulders.
From there you will perform a thruster which is standing from the squat and accelerating as you go up so that you use the drive from the legs to aide in a press overhead.
For this movement, keep the chest up and heels down/knees out in the squat. Use the legs to drive up and finish with the biceps next to the ears and elbows completely locked out.
After completion of the press, all you have to do is bring the dumbbells back down to the hang (the waist) and start there for your next rep!
8 Rounds
8 Dumbbell Push Jerks
24 Air Squats
Goal: 10-16 Min
The idea is to keep things moving on this one. Choose a load on the push jerks you can go unbroken most if not all the way but that is still going to be a good challenge.
The first round should be less than 1:30 and subsequent rounds should be close to that. So if you fall off in the first couple minutes, lower the weight!
Push Jerks start with DBs on the shoulders, elbows high. Your feet are under your hips and your heels are down.
Dip keeping the heels down into a quarter squat. Keep the chest up. Stand up hard and fast. Drive the power from the legs into the DBs.
As the DBs travel up, push your body down to receive them with arms locked out overhead in a partial squat. Stand up all the way.
For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.
EMOM 16 Min
(Every Minute on the Minute for 16 Min)
4 Hang Power Clean
4 Toes to Bar
4 Box Jump Over
For the DB hang power clean you will deadlift the DBs to the "hang" position at the hips with straight arms. You will have the hands just outside of the legs and the feet are under the hips. You will bend the knees and keep the heels down. Allow a slight hinge at the hips. Keep the arms straight. Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulder with the elbows high. You will catch in just a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the weight back to the hips for the next rep.
Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands.
If you don't have a pull up bar, sub with V-Ups.
Or, modify to Knee-Ups, Supine Toe Touches or regular sit-ups if you need to!
For the box jump overs, you'll just jump onto the box, then step off the other side to complete the rep. Choose a height that requires you to be explosive in the jump but that you can stick the landing! Make sure when you jump and when you land that the knees do not cave in!
If you don't have something to jump on and then over - just find something to jump OVER!
If jumping is not happening, just do step up and overs.
Part 1
12 Min EMOM
Every Minute On the Minute
1st Min - Fakes
2nd Min - All Kicks
3rd Min - All Hands
There is no rest during the 12 minute EMOM. When the third minute is completed go right back to the fakes.
Part 2
3 Rounds
20 KB Swings
15 Strict Press
30 Walking Lunges
4 Rounds
8 Devil Press
8 Side / Hook / D-Side
8 Jump Overs
8 Fake / Side Step / Triple Side Kick
32 Sit-Ups
32 Push-Ups
WEEK 11 WORKOUTS
Every 5 Min for 5 Total Rounds (25 Min)
Run 200 Meters
36 Air Squats
Run 200 Meters
18 Dumbbell Push Press
Goal: Under 4 Min
So at 0:00 start the first round. Once you finish the push presses, rest until the 5:00 mark at which time you start the second round. The faster you complete each round, the more time you get to rest BUT try to be consistent across all 5 rounds. Choose a load on the push presses you think you can go unbroken or close to it the whole way.
For the 200m run, you're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.
For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.
For the push press hold a dumbbell in each hand at the shoulders. Feet are between hip and shoulder width apart. Chest up. Core tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the DBs pop up off the shoulders, press straight up to lock out.
Finish with biceps by the ears. Standing tall. Locked out elbows. Core tight.
4 Rounds
Run 400 Meters
20 Box Jump Overs
Rest 1 Min Between Rounds
Goal: 2:45 - 4:00
Pretty straight forward today but definitely not easy. Challenge yourself by pushing the pace on the run. Make sure you pick up your feet on the box jump overs!
For the 400m run, you're working with 2:00-2:30. Shorten the distance as needed to fit the time window.
If you are unable to run for space or weather reasons - you may sub 2 min of step ups on your box or 2 min of taps. Single or double unders are not the BEST option today just due to the amount of jumping already - and tomorrow's workout has double unders in it!!
For the box jump overs you will choose a box that is roughly 22-24in for men and 18-20in for women if you can! You'll just jump onto the box, then step off the other side to complete the rep. If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in!
If you don't have something to jump ON find something to jump OVER!
4 Rounds
40 Double Unders
12 Dumbbell Front Squats
16 Single Dumbbell Thrusters
Goal: 13 - 20 Min
Pretty big goal range today to account for double under differences. You can use this as an opportunity to practice your dubs but don't get too hung up on them. Each round should definitely take less than 5 minutes, shoot for 3:30-4:00. Take smart breaks!
For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 90 seconds each time. Consider lowering to 30 reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.
For front squats, make sure the dumbbells are resting on the shoulders and the elbows are high! Keep the chest up, but do not overextend the back. Keep the core tight!
Reach the butt back and down trying to keep the elbows and chest up as you descend until your butt is below your knees. Drive the knees out and keep the heels down throughout. Do not collapse in this position. Do not go so low that the back starts to round.
To stand, lead with the chest and elbows - keeping the dumbbells on the shoulders and elbows high. Stand fully for each rep.
4 Rounds
4 Body Fake / Side Step / Kick Fake / Q. Rev.
4 Kick Fake / Side Step / Body Fake / Hook-Round / Q. Rev.
4 Body Fake / Side Step / Push Fake / Body-Helmet.
2 Min Free Sparring / Shadow
Every rep will consist of two fakes, a side step and a technique. Make sure to alternate from going chest side and back side on each side step.
5 Rounds
Each Round is a 3 Mins
15 KB or Sandbag Swings
15 Front Squats
7 Fake / Hook-Round / Skip Side
7 Triple Side / Step Back / D-Side
10 Burpees
WEEK 10 WORKOUTS
EMOM 20 Min
(Every Min on the Min for 20 Min)
Min 1: 5 Lateral Burpees Over Your Dumbbells + 5 Hang Power Clean and Jerks
Min 2: 4 Dumbbell Facing Burpees + 4 Dumbbell Thrusters
Goal: Get all 20 Min (Rounds) but choose a challenging weight!
Try to give yourself 15-20 seconds of rest each round!
Both versions of the burpee require you to get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in.
For the lateral burpees over the dumbbell, you will face to the side and jump sideways over the DBs.
For the dumbbell facing burpees you will face your dumbbells and jump over them once you stand up.
For the hang clean and jerk you will first deadlift the DBs to the waist. Your hands should be outside of the legs and the feet under the hips with the heels down. Arms are long and straight. You will dip by hinging at the hip slightly and bending the knees. From here you will basically jump (stand up hard and fast) and SHRUG to make the DBs weightless. Guide the weight UP the body by pulling the elbows high almost back behind you to keep the dumbbells close to the body (it's not a bicep curl). Pull YOURSELF down into a partial squat. Heels down, butt back, knees out, elbows high with the DBs on the shoulders, core tight.
From here you will do a jerk. If you are tired, or this starts to feel heavy, you can stand and reset. If you are feeling good - it's more efficient to go straight into the jerk from the catch position of the clean. Stand up hard and fast to pop the weight off of the shoulders. Punch the DBs up as you press yourself back down underneath them. Land with the heels down, knees out. core tight and the DBs locked out over the middle of your body - biceps by the ears. Stand to complete. Lower back to the hips for the next rep.
For the thrusters the DBs will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the DBs on the shoulders and elbows high. Stand hard and fast to pop the DBs off of the body. Press the DBs straight up. Keep core tight and finish locked out overhead - biceps by the ears.
15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
30 Double Unders or 60 Singles Unders
10 Burpees
10 Jump Overs
No weight needed today!
Goal: 4 - 8 Rounds
Quite a range as far as the goal goes for this one. If you want to practice your double under skills you might slow down a bit and be closer to that 4 round goal. If you want to get a more intense stimulus, modify as needed to hold a pace of roughly 90 seconds per round!
For the double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!
For this workout you will want to choose a type/number of double unders that will allow you to finish 30 reps in under a min each time. Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.
For the Burpee, begin in a standing position. Move into a squat position with your hands on the ground. Kick your feet back into a plank position, while keeping your arms extended. Place your chest on the ground and perform a basic push up. Immediately return your feet into squat position. Stand up from the squat position and perform a small hop.
For the Jump Overs, use a bench, box, hamper, balance a pvc off the edge of a box or use whatever you can find and jump over it! Remember to practice a soft landing and keep your knees from caving in on both the jump and the landing.
If jumping is not an option, try step up and overs, reverse lunges or Russian kettlebell/DB swings.
16 Min AMRAP
(As Many Rounds and Reps as Possible in 16 Min)
Run 200 Meters
16 Box Jumps
16 Alternating Hang Dumbbell Snatch
Goal: 4 - 7 Rounds
Set yourself up for roughly 3 minute rounds on this one. Lots of explosive hip action so make sure you have a good set up for each jump and keep your core tight on the hang power snatches!
For the 200m run, you're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.
For the box jumps, choose a height that is manageable. Make sure when you jump and when you land that the knees do not cave in! Stand all the way up on your box/bench. You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!
I’d would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!
But, if jumping is not happening you can always do step ups.
For the single DB Hang Power Snatches you will bring the dumbbell to the waist. You will hinge forward slightly while keeping the chest up and core tight. Keep the heels down and knees out - arm straight. Stand up hard and fast - shrug the shoulder - punch the working elbow out to the side to keep the dumbbell close to the body as it travels UP! From here you will either punch to lockout or punch to lockout WHILE punching yourself UNDER slightly. Get the bicep by the ear and stand completely with it still there to complete the rep!
Lower back to the waist and switch hands. You will alternate hands with each rep for these so you end up doing 8 per arm per round.
20 Min AMRAP
5- Hook/Round - Hop Back Blitz
5 - Double Side - Skip Hook
5 - Side/Hook/Round - Quick Reverse
10 - Burpees
10 - V-Ups
100 Air Squats
20 Quick Reverses
20 Body/Helmet
20 Blitz
20 Step Ins
100 Air Squats
WEEK 9 WORKOUTS
Back to the BKI Vault.
Every Minute for 15 Min
15 Double Unders / 30 single Jump rope
5 Thrusters
Your first round should take you no longer than about 35 seconds. If you tend to trip up a lot on the double unders we really suggest you do one of the following:
Lower the number to 10 / sub hop overs / sub 30 singles.
For the thruster reps the dumbbells will start on the shoulders. Elbows are high. Feet are shoulder width apart with the heels down. Stomach is tight. Reach the butt back and down and drive the knees out. Keep the chest and elbows up as you descend. The goal is to get the butt lower than the knees at the bottom, with the chest up, back flat, heels down and knees out. Once you hit that position you will stand hard and fast to transfer the power from your legs into the weight. Move your face out of the way and finish with a press overhead. Each rep finishes with the arms locked out and the biceps by the ears. Rib cage pulled down and stomach tight!
12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
40 Mountain Climbers
20 Alternating Bodyweight Lunges
10 DB Deadlifts 2 Head Touch
The main focus for this one will be to keep a steady pace on the lunges and keep a GOOD position on the dumbbell deadlifts. There won't really be any reason you HAVE to stop - so find a pace and hold it!
When executing the mountain climbers, its easy to knock out a lot of reps really quick, but be sure to focus on keeping the shoulders back and tight and arms locked, while maintaining a straight back and tight stomach! Bring one knee to your chest and place that leg back to the starting position before brining the other knee to you chest.
You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. If lunges are causing issues, feel free to sub step ups to a box, step or bench.
For the DB Deadlifts, This means at the bottom of every rep BOTH heads of the dumbbells need to touch. This will require you to get a bit lower in your set up. To set up the feet will be pretty close together. Heels are down and hands are just outside of the feet. Hinge at the hips and bend the knees to get into a position where you can keep your chest up and back flat. Tighten your stomach! To stand you will drive your heels into the ground and lift the chest. Squeeze the cheeks to stand all of the way up. When lowering keep the belly tight and chest lifted. Reach the butt back and hinge the chest forward.
4 Rounds
30 Push Ups
20 Push Press
15 Jump Overs
For the push press you will have a dumbbell in each hand at the shoulders. Feet are between hip and shoulder width apart. Dumbbells are at the shoulders. Chest up. Stomach tight. Dip keeping the heels down and allowing the knees to come forward. Reach the hips back slightly but keep the chest lifted.
Stand up hard and fast. Pop the dumbbells off of the shoulders and finish with a press straight to lock out. Biceps by the ears. Standing tall. Locked out elbows. Stomach tight.
For the jump overs use something like a box or bench/ laundry basket. Roughly 20-24" for Men and 16-20" for women, but obviously it can be as low as your dumbbells. You are allowed to do lateral but I prefer facing. If you absolutely can't jump because of injury or any other reason you may sub a eye level KB/DB swing.
If jumping isn't an option find a box, or a step and perform a step up.
7- Rounds
10- Goblet Squats w/KB or SB
10- Walking Lunges w/KB or SB
7- Fake / Blitz
7- Fake / Quick Reverse
1- Minute rest
4- Rounds
2-min Bag -Point Sparring-
6 reps of Wall Up Body Helmet
6 reps of Push Fake Quick Reverse
6 reps of Fake Kick Back Knuckle
1 Minute Rest.
You will start off this workout on the bag focusing on point sparring techniques. So always be circling and working off your fakes. After the 2 minutes you will practice on specific moves pertaining to point sparring. Four techniques, six repetition each. These will not be timed so give me good form and power. After all point sparring techniques are thrown, rest one minute and repeat.
WEEK 8 WORKOUTS
3 Rounds
30 Push Ups
30 Dumbbell Step Ups
30 Box Jumps
Goal: 15-20 Min
The goal here is to complete 270 reps in under 20 minutes. This is doable as long as you modify appropriately. Break up the push ups early to avoid going to failure. Choose a variation you can sustain at least 5 at a time the whole way.
For the step ups and box jumps, choose a height and a load that will allow you to maintain a pretty smooth pace. Think at least 15 reps per minute.
For the push up I want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your core. No sagging hips or snaking.
Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight.
To maintain these good positions throughout, you may need to go from the knees or elevate your hands.
For the step ups you will hold a dumbbell in each hand. Keep your chest up when stepping onto the box. If you find that your torso is tipping forward and/or you are feeling it in your lower back, lower the height.
Make sure you put your WHOLE foot on your step (box, bench whatever). Don't allow your knee to cave in. Drive out of your heel and stand all of the way up. Alternate feet with each step at the bottom. So a set of 30 ends up being 15 per side.
If these aren't happening today, substitute with farmer lunges or alternating single leg deadlifts.
For the box jumps, make sure when you jump and when you land that the knees do not cave in! Use a lower height if you need to. Stand all of the way up on your box/bench after you land, then step back down.
I would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!
Since we are already doing step ups, if you need to sub out the box jumps, try kettlebell swings!
3 Rounds
20 Dumbbell Squat
40 Alternating Dumbbell Snatch
20 Dumbbell Squat
Rest 2 Min Between Rounds
Goal: 15 - 20 Min
Each round should take 5 minutes or less. If the first round is 6 minutes or more, lower the weight if possible. Otherwise, reduce the reps to 15-30-15 per round.
For these squats, make sure the dumbbells are resting on the shoulders and the elbows are high! Keep the chest up, but do not overextend the back. Keep the core tight!
Reach the butt back and down trying to keep the elbows and chest up as you descend until your butt is below your knees. Drive the knees out and keep the heels down throughout. Do not collapse in this position. Do not go so low that the back starts to round.
To stand, lead with the chest and elbows - keeping the dumbbells on the shoulders and elbows high. Stand fully for each rep.
For the single DB power snatch the dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand to finish. Alternate hands with each rep. So for each round of 40 you end up doing 20 per side.
Run 600 Meters
30 Supine Barbell/TRX or Dumbbell Bent Over Rows
30 Dumbbell Push Press
Run 400 Meters
20 Supine Barbell/TRX or Dumbbell Bent Over Rows
20 Dumbbell Push Press
Run 200 Meters
10 Supine Barbell/TRX or Dumbbell Bent Over Rows
10 Dumbbell Push Press
Goal: 13 - 18 Min
Challenge yourself on the rows and push presses in this workout. Make sure you choose a load that you'll have to break up in that round of 30 and make sure you push the pace on the run!
For the runs, shoot for under 3:15 on the 600m, 2:00-2:30 on the 400m, and a minute or less on the 200m.
Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target each round.
For this workout make sure that you choose a body angle for the supine row or a weight for the bent over row that you will absolutely have to break up. The set of 30 should have to be in at least 3 sets.
If you are parallel to the ground in the Barbell/supine rows and can do more - then that's great - but otherwise challenge yourself on that movement!
Position yourself under the bar/rings with arms straight, shoulders slightly behind the bar. Keep a rigid body position with knees, hips and shoulders in a straight line. Pull your body up to make chest contact with the bar and lower back to straight arms.
For the push press hold a dumbbell in each hand at the shoulders. Feet are between hip and shoulder width apart. Chest up. Core tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the DBs pop up off the shoulders, press straight up to lock out.
Finish with biceps by the ears. Standing tall. Locked out elbows. Core tight.
5 Rounds
1 Min - Fake / Any Hand Techniques
1 Min - Any Double or Triple Kick Combination
15 Thrusters
15 V-ups
45 Sec Rest
For the thrusters the DBs/Sandbag will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the DBs/Sandbag on the shoulders and elbows high. Stand hard and fast to pop the DBs/Sandbag off of the body. Press the DBs/Sandbag straight up. Keep core tight and finish locked out overhead - biceps by the ears.
10-1
Quick Back Fist
Step In Back Fist
Blitz
Hop Back Blitz
Burpees
WEEK 7 WORKOUTS
12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
12 KB/DB Swings
24 Russian Twists
Goal: 7-10 Rounds
Lots of shoulder stuff this week, so if you are feeling a little smoked, just go eye level on the swings.
Shoot for 90 seconds or less per round.
For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight to eye level or all the way overhead.
Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!
You can use a plate, med ball or dumbbells for the Russian twists. Each twist counts as a rep.
Sit on the ground and lean back with the weight at your belly. Twist and touch the weight on the right - then the left. Each touch counts. Keep your chest up the whole time, try to avoid rounding the spine.
Modify by not leaning back as far, or going unweighted and just touching your fingertips to the floor on each side.
5 Rounds
Each Round is a 3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)
4 Dumbbell Power Clean and Jerks
8 Dumbbell Hop Overs
4 Dumbbell Thrusters
8 Dumbbell Hop Overs
Rest 1 Min Between Rounds
Goal: 15 - 25 Rounds
Set yourself up for 1 minute or less per round.
Make a note of the rounds + additional reps you get on each AMRAP during the 1 minute rest. Then, add them all up at the end so it's a total of all the completed rounds then a total of all the additional reps. Start each AMRAP from the beginning.
Choose a load you can go unbroken. We want hop overs today so don't bust out that jump rope!
The clean AND jerk together counts as 1 rep.
The weight will start on the ground with the feet under the hips. Dumbbells outside of the feet. Hands outside legs. Hinge at the hips but keep the chest lifted and back flat. Keep a SLIGHT bend in the knees, arms are long and straight.
Lift the weight by digging the heels into the ground as you lift the chest. Once past the knees speed up, jump and shrug the shoulders! Keep the DBs close to the body as they travel UP - try to avoid a massive bicep curl! Pull yourself down and under - pull your elbows around and through FAST! Catch the DBs on the shoulders in a partial squat with the elbows in front. Make sure the heels are down and knees are out.
If you are comfortable, feed this partial dip position into the jerk. This means you will stand up hard and fast to pop the weight off of the shoulders - press the DBs up as you press yourself back down. Lock out over your head with the biceps by the ears and the belly tight in a partial squat position. Stand up all the way.
Make sure the heels are down and knees are out. Stand to finish!
Hop laterally over the DB. Each hop is one rep. Or do skip overs, toe taps or step ups to a low target.
For thrusters, DBs will be on the shoulders with the elbows high. Feet under shoulders, heels down. Reach the butt back and down and get to the bottom of the squat with the DBs on the shoulders and elbows high. Stand hard and fast to pop the DBs off of the body. Press the DBs straight up. Keep belly tight and finish locked out overhead - biceps by ears.
8 Rounds
8 Devil Lunges
16 Box Jump Overs
Goal: 12 - 20 Min
You'll want to keep it within the 12-20 minute range here. Not faster or slower. It's a lot of reps so choose a pace, load and a box height that you are able to keep moving without having to stop and stand around while you catch your breath.
For the devil lunges, start standing with the dumbbells on the ground about shoulder width apart. Place your hands on the dumbbells. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in and stand up with the dumbbells so they are by your sides.
Then, do a reverse lunge on each leg. Make sure you take a long enough step back so that the heel of your front foot is down when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge.
So 1 rep = DB burpee + lunge right leg + lunge left leg.
If you need to modify, try a burpee + alternating step up, use a single dumbbell or go unweighted.
For the box jump overs you will choose a box that is roughly 22-24in for men and 18-20in for women if you can! You'll just jump onto the box, then step off the other side to complete the rep. If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in!
If you don't have something to jump on and then over - just find something to jump OVER!
If you are unable to jump at this time - even if you go way low - you may sub step up and overs. We prefer you to jump if possible!
If jumping is not happening, just do step up and overs.
18 minutes AMRAP
100 Jump Rope Singles
5 Push Fake / Quick Reverse
5 Body Fake / Blitz
5 Kick Fake / Body-Helmet
24 Min EMOM
Every minute on the minute
1st min - Fakes
2nd min - Any double kick
3rd min - Any Hand technique
WEEK 6 WORKOUTS
30 Dumbbell Hang Squat Cleans
30 Burpees
30 Dumbbell Thrusters
30 Burpees
30 Dumbbell Squats
30 Burpees
Goal: 12-18 Min
Choose a load and burpee variation that will allow you to complete each block of 30 reps in 2-3 minutes. Loads should allow for at least 10 reps unbroken when fresh.
For the hang squat clean you will deadlift the DBs to the hips with hands just outside the legs. Your feet are between hip and shoulder width, heels down. Stand tall. Tighten the core. Arms straight. Reach the hips back slightly and bend the knees to dip. Keep the DBs back and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the DBs up the body with the elbows high and back and pull YOURSELF DOWN at the same time. You will rotate the elbows around and through FAST to allow the DBs to land on the shoulders in the bottom of the squat.
In this squat position heels are down, knees out, chest up, core tight, butt lower than knees, no plopping or rounding, elbows high! Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the DBs back to the hips.
You can definitely partition this movement into a hang power clean then a dumbbell squat.
Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in and jump up.
You may also remove the push up portion of the burpee or even elevate the hands if you need to.
For the thrusters the DBs will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the DBs on the shoulders and elbows high. Stand hard and fast to pop the DBs off of the body. Press the DBs straight up. Keep core tight and finish locked out overhead - biceps by the ears.
Same thing with the squats, core tight, back flat, chest up, knees out
16 Min AMRAP
(As Many Rounds and Reps as Possible in 16 Min)
Run 200 Meters
16 Box Jumps
16 Alternating Hang Dumbbell Snatch
Goal: 4 - 7 Round.
Set yourself up for roughly 3 minute rounds on this one. Lots of explosive hip action so make sure you have a good set up for each jump and keep your core tight on the hang power snatches!
For the 200m run, you're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.
For the box jumps, choose a height that is manageable. Make sure when you jump and when you land that the knees do not cave in! Stand all the way up on your box/bench. You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!
I would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!
But, if jumping is not happening you can always do step ups.
For the single DB Hang Power Snatches you will bring the dumbbell to the waist. You will hinge forward slightly while keeping the chest up and core tight. Keep the heels down and knees out - arm straight. Stand up hard and fast - shrug the shoulder - punch the working elbow out to the side to keep the dumbbell close to the body as it travels UP! From here you will either punch to lockout or punch to lockout WHILE punching yourself UNDER slightly. Get the bicep by the ear and stand completely with it still there to complete the rep!
Lower back to the waist and switch hands. You will alternate hands with each rep for these so you end up doing 8 per arm per round.
10 Rounds
4 Devil Press
2 Lungester
Goal: 8 - 13 Min
Choose a load and movement variation that will allow you to definitely finish between 8-13 minutes. Faster than that and you went too light. Slower and you'll want to scale down next time!
A devil press is BASICALLY a burpee with dumbbells in your hands. You do a push up with hands on the dumbbells, jump or step the feet in. Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch.
Another option would be to do a burpee then a kettlebell/dumbbell swing.
The movement finishes with the elbows locked and biceps by the ears! Control the lower and keep the back flat as you set up for the next rep!
Dumbbell Lungesters begin with the dumbbells on the shoulders with the elbows in front. You may perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the core tight and chest up. You will perform a lunge on each side.
AND THEN
Put the feet at shoulder width apart. Heels down. Dumbbells still at the shoulders with the elbows high. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and core tight. Get the butt lower than the knees at the bottom. Drive up hard and fast out of the squat. Pop the dumbbells off of the shoulders. Keep the core tight and press the dumbbells straight up to lock out - finishing with the biceps by the ears.
If your dumbbells are too heavy, you can use one held with both hands in front of your collarbone like a bowtie.
If lunging isn't feeling good for you today, switch to a step up with each leg then a thruster.
5 Rounds
15 Burpees
Then right into 2 rounds of:
5- Side Step Blitz
5- Side / Hook / Round / Reverse
5- Double kick / D-Side
Each round will begin with 15 burpees. Once done you will go right into two rounds of the 5-5-5 techniques. You will have 90 seconds rest between each round.
20 minute AMRAP
20 Air Squats
10 Jump Overs
5 Fake / Hook-Round / Reverse
5 Body-Helmets
5 Skip Side / Back Fist
20 Sit Ups
WEEK 5 WORKOUTS
Every 2 Min - for 20 minutes
Run 200 Meters
8 Burpees
16 Air Squats
The way this works is when the clock starts you have 2 min to complete a 200 meter run, 8 burpees, 16 Air Squats. If you finish the work before 2 min is up - you get to rest until the next 2 min window starts. Keep repeating that every 2 min until you complete 10 rounds.
The run should take less than a minute, so shorten the distance if needed.
If you can't run due to space/weather, :45-1:00 of toe taps, low step ups, single/double unders, or hop overs will be a great option.
Burpee: Begin in a standing position. Move into a squat position with your hands on the ground. Kick your feet back into a plank position, while keeping your arms extended. Place your chest on the ground and perform a basic push up. Immediately return your feet into squat position. Stand up from the squat position and perform a small hop.
For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.
10 Rounds
8 Dumbbell Power Cleans
8 Weighted Sit Ups
DB power clean starts with the DBs on the ground just outside your feet, which are positioned hip width apart. Bend your knees and keep your heels down. Allow a slight hinge at the hips, arms straight. Keep your stomach tight and your back flat.
Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulder with the elbows high. Catch in just a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the weight back to the ground for the next rep."
You can do anything you want with your feet in the sit ups. What we are looking for is the weight touching the ground over your head at the bottom and pressing up over your head at the top. Of course - lower the weight if necessary to keep moving.
If weighted situps aren't happening, use a lighter weight or do regular situps without the weight
10 DUMBBELL POWER CLEANS
10 DUMBBELL JERKS
10 DUMBBELL SQUATS
10 BURPEES OVER THE DUMBBELLS
9 DUMBBELL POWER CLEANS
9 DUMBBELL JERKS
9 DUMBBELL SQUATS
9 BURPEES OVER THE DUMBBELLS
....
CONTINUE WITH
8,7,6,5,4,3,2, AND 1 OF EACH.
Choose a weight that you don't have to break the sets up a lot.
For the power cleans only one head of the dumbbell needs to touch the ground for each rep. Make sure there is a bend in the knee with the heels down and chest up. Think stand fast - shrug- and pull slightly under catching the dumbbells on the shoulder. Stand up to finish the rep. Keep the back flat as you bring the dumbbells back down.
On the jerks the dumbbells will start on the shoulders. Feet under hips. You will dip keeping the heels down, stomach tight and chest up. Stand hard and fast to pop dumbbells off of the shoulders then finish by pressing the weight up and yourself down slightly. Stand to finish each rep with the weight still overhead.
For the squats the dumbbells can be rested on the shoulders however you would like!
Reach the butt back and down. Focus on keeping the heels down, drive the knees out and keep the chest up. No collapsing! The goal is to get the butt below the knees. Keep the chest up - knees out and heels down as you stand!
The DB facing burpee is just that. Jump or step back. Get the chest and thighs on the ground at the bottom. Jump or step in. Jump over the bar FACING the DB - not lateral!
100- Goblet Squats w/weight
25- Burpees
Then right into....
Round House Wall Kicks without putting your foot down
50- Right Round Houses
50- Left Round Houses
40- Right Round Houses
40- Left Round Houses
30- Right Round Houses
30- Left Round Houses
20- Right Round Houses
20- Left Round Houses
10- Right Round Houses
10- Left Round Houses
Then right into...
100- Goblet Squats w/weight
25 - Burpees
We did this workout a few months ago. Let’s see how much you all have gotten better! If this is your first time doing this workout. Good luck. Have fun y’all.
Goblet squats are regular squats while holding a kettle bell or slam ball on your chest. Make sure to break parallel on the bottom of your squat and extend your hips at the top. Burpees will be done LIKE A BURPEE! Chest on the floor and extend your hips on the little hop at the top.
5- Rounds
5- Quick Reverses
5- Side Kick / Back Knuckle
5- Blitz
5- Double Drag Hook / Reverse
5- Body Helmet
1- Minute rest
This has to be one of, if not my favorite karate workout ever. I call it the 5-5-5. 5 rounds, 5 techniques, 5 reps each. Like always, don’t sacrifice form and technique for speed. But sure as hell don’t take your sweet time. Make sure to hit every rep hard on the pads or bag. KILL IT!!
WEEK 4 WORKOUTS
3 Rounds
30 Dumbbell Squats
Run 400 Meters
Rest 2 Min Between Rounds
Goal: Under 3:30
Think of the squats as the "buy in" for the run. We want to test your stamina on this one. So choose a load on the squats you can get through all 30 reps in 60-90 seconds with a good fight then go ALL OUT on the run. How hard can you go after 30 squats??
For these squats hold the DBs at the shoulder. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the core. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top.
For the 400m run, it should be all out, shoot for 2 minutes at the most. Shorten the distance as needed to fit the time window.
If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target. Again, go all out on whatever option you choose. Better yet, pick a rep target. Can you get 100 hop overs in 2 minutes? Do that every round!
5 Rounds
30 Kettlebell/Dumbbell Swings
15 Dumbbell Push Press
10 Toes to Bar / 15 V-Ups
Goal: Under 15 Min
This is going to be a grippy one! A few tiny and deliberate breaks will help you sustain a faster overall pace here. The pace should be 3 minute rounds or less for this one. This is plenty of time if the movements are not to broken up. Choose a load on the push press and variation on toes to bar/V up that you can complete the reps for that movement in at MOST 3 sets with a really short break just to reset in between.
For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Core tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the core tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!
For the push press hold a dumbbell in each hand at the shoulders. Feet are between hip and shoulder width apart. Chest up. Core tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the DBs pop up off the shoulders, press straight up to lock out.
Finish with biceps by the ears. Standing tall. Locked out elbows. Core tight.
Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands.
If you don't have a pull up bar, sub with V-Ups.
Or, modify to Knee-Ups, Supine Toe Touches or regular sit-ups if you need to!
12 Min EMOM
(Every Min on Min for 12 Min)
6 Alternating Single Leg Deadlifts
4 Seated Box Jumps
Goal: Solid and safe movement. Quality over quantity. Challenge yourself on the box.
Today is all about good quality reps. Choose a load and box height that allows you to get all the reps done in about 40 seconds for the first few rounds. Don't rush the seated box jumps, make sure you reset into that seated position before every rep!
For the single leg deadlift you will hold a dumbbell in each hand. Shift your weight into one foot and raise the other foot off the floor behind you.
Fight not to twist. Allow a slight bend in the knee as you hinge forward at the hip and touch one head of the dumbbells to the floor. Keep the back flat and core tight and squeeze the butt to stand up. You can always modify to a single dumbbell or even regular deadlifts if you need to.
Remember 6 reps = 3 on each leg.
For the seated box jumps we will start in a seated position at or just below parallel. You can sit on a low box, stack of plates - or whatever you can just to make that happen.
In this seated position you will have the heels down roughly hip width apart. You need to be completely sitting - with the chest up.
Use the ARMS!! Throw arms and jump from that dead stop position!
You will want to think of exploding UP and then pulling the knees up FAST!!
The box you jump onto should be 16-20" for Women and 20-24" for men. Just go with a height that allows you to be explosive and get a good quality rep.
Be careful! No bloody shins PLEASE!!
If you are not comfortable with the seated box jump you can always do a seated squat jump or a pause goblet squat.
18 Min AMRAP
(As Many Rounds As Possible)
20 Lunges w/weight
15 Push Ups
10 V-Ups
5 Double Side / Spin Hook
5 Fake Skip / Q. Reverse
5 Any Touch & Go
100 Air Squats
50 Hand Release Push Ups
25 Fake / Any Hand
25 Any Double Kicks
25 Fake Kick / D-Side / Q. Reverse
50 Hand Release Push Ups
100 Air Squats
WEEK 3 WORKOUTS
As Far as You Can Get in 20 Min
Run 200 Meters
2 Devil Press
Run 200 Meters
4 Devil Press
Run 200 Meters
6 Devil Press...
Keep adding 2 Devil Press per Round and get as far as you can in 20 Min!
Goal: 50 Devil Press+ (that's 8 reps into the round of 14s. Can you do it?
Imagine the pace you would have in the round of 8 or 10 and start at that pace. If you come out too hot on this one it will catch up to you! Remember to breathe and focus on keeping your back flat when you take the load from the ground to overhead.
For the 200m run, you're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.
A devil press is BASICALLY a burpee with dumbbells in your hands. You do a push up with hands on the dumbbells, jump or step the feet in. Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch.
The movement finishes with the elbows locked and biceps by the ears! Control the lower and keep the back flat as you set up for the next rep!
Modify with a good old fashioned burpee.
Or, sub with a plate burpee.
The Plate Burpee starts standing with a plate on the floor in front of you. Hinge forward, bend your knees and plant your hands on the plate. Step or jump your feet back to a plank position and immediately lower knees and hips to the floor, chest to the plate. Press back up, step or jump your feet back in and stand up. As you stand you will take the plate with you and press it overhead. Keep the plate close to your body on the way up and keep your core tight!
17 Min AMRAP
(As Many Rounds and Reps as Possible in 17 Min)
17 Burpees
17 Box Jump Overs
No weight needed today!
Goal: 4-5 Rounds+
Lucky You!!!
Lots of jumping today so focus on a soft landing and controlled movement.
Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in and jump up!
You can also modify by removing the push up portion of the burpee. Just step or jump back to a plank position then back in, stand and jump.
For the box jump overs, you'll just jump onto the box, then step off the other side to complete the rep. If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in!
If you don't have something to jump on and then over - just find something to jump OVER!
If you are unable to jump at this time - even if you go way low - you may sub step up and overs. I prefer you to jump if possible!
5 Rounds
Run 200 Meters
12 Dumbbell Power Clean and Jerks
For the 200m run, you're working with about as minute. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.
The clean AND jerk together counts as 1 rep.
The weight will start on the ground with the feet under the hips. Dumbbells are just outside of the feet. The hands are just outside of the legs. Hinge at the hips but keep the chest lifted and back flat. There should also be a bend in the knees, but not so much you are squatting. Arms are long and straight.
From here you will lift the weight by digging the heels into the ground as you lift the chest. Once past the knees you will pick up speed and jump and shrug the shoulders! Keep the dumbbells close to the body as they travel UP - try to avoid a massive bicep curl! Pull yourself down and under - and pull your elbows around and through FAST! Catch the dumbbells on the shoulders in a partial squat with the elbows in front. Make sure the heels are down and knees are out.
If you are comfortable you will feed this partial dip position into the jerk. This means you will stand up hard and fast to pop the weight off of the shoulders - press the dumbbells up as you press yourself back down. Lock out over your head with the biceps by the ears and the core tight in a partial squat position.
Make sure the heels are down and knees are out. Stand to finish!
3 Rounds
15 KB Swings
20 Push Press
15 Squats
20 Push Press
1 Min Bag - Hands Only
1 Min Bag - Kicks Only
20 Min EMOM
Every Minute On the Minute
Odd Min - 10 Thrusters + 3 Burpees
Even Min - 5 Skip Hook Round / Q. Reverse
5 Body Helmets
WEEK 2 WORKOUTS
4 Rounds
10 Dumbbell Thrusters
15 Burpee Box Jump
60 Jump Rope Singles
Rest 1 Min Between Rounds
Goal: Under 4 Min
For the thrusters the DBs will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the DBs on the shoulders and elbows high. Stand hard and fast to pop the DBs off of the body. Press the DBs straight up. Keep core tight and finish locked out overhead - biceps by the ears.
Modify to Front Squats without the overhead press.
For the burpee box jumps, place your hands on the ground facing your box. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Then, using a two foot take off and a two foot landing, jump up onto your box.
Make sure when you jump and when you land that the knees do not cave in! I recommend stepping back down off the box rather than jumping.
Modify to a no push up burpee box jump, burpee jump over something, or a burpee step up.
Single unders are one pass of a skipping rope under your feet.
10 Min AMRAP
(As Many Round and Reps as Possible in 10 Min)
20 Alternating Hang Dumbbell Snatch
12 Weighted Sit Ups
Goal: 6 Rounds +
This one is going to go quick. Start at a pace that you can maintain the whole way. Choose a load you can go unbroken for at least the first few rounds. Ideally you can complete the reps in at most 2 sets the whole way.
For the single DB Hang Power Snatches you will bring the dumbbell to the waist. You will hinge forward slightly while keeping the chest up and core tight. Keep the heels down and knees out - arm straight. Stand up hard and fast - shrug the shoulder - punch the working elbow out to the side to keep the dumbbell close to the body as it travels UP! From here you will either punch to lockout or punch to lockout WHILE punching yourself UNDER slightly. Get the bicep by the ear and stand completely with it still there to complete the rep!
Lower back to the waist and switch hands. You will alternate hands with each rep for these so you end up doing 10 per arm per round.
You can do anything you want with your feet in the sit ups. What I’m looking for is the weight touching the ground over your head at the bottom and either bringing it to your chest as you sit up or pressing up over your head at the top. Of course - lower the weight if necessary to keep moving.
If weighted situps aren't happening do regular situps without the weight.
8 Rounds
30 Double Unders / or 60 Singles
12 Alternating Farmer Lunges
12 Alternating Dumbbell Shoulder Press (6 Per Side)
Goal: Under 15 Min
I’m are looking at sub 2 minute rounds here folks! Definitely adjust the load and reduce the double under reps to make sure you can get close to that goal time. You basically want to set yourself up to be able to go unbroken the whole way. If you need to break up the shoulder presses, make it a quick reset!
For the double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and you’re landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!
For this workout you will want to choose a type/number of double unders that will allow you to finish that part in under 40 seconds each time. Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.
The dumbbells will be held at the sides. Try not to round the shoulders too far forward as you lunge. You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 12 you end up doing 6 on each side.
Set up for the alternating shoulder press with the DBs on the shoulders with elbows high. Keep the rib cage down and core tight. Press one dumbbell straight up until your elbow is locked out with bicep by the ears. Bring the dumbbell all the way down to the shoulder then press with the other arm. Each time you press is one rep so 12 reps is 6 on each arm.
-Cone Drills-
3 Rounds
(3 Fakes For Every Rep)
5 Back Side - Body Fake / Round House / Reverse
5 Chest Side - Wall Up / Side Kick / Back Fist
10 Burpees
15 Thrusters
20 Sit Ups
—No Rest Between Rounds—
When you have completed all 3 rounds. Take a 2 minute break and start Part 2.
-Part 2-
3 Rounds
(3 Fakes For Every Rep)
5 Back Side - Kick Fake / Q. Reverse
5 Front Side - Body Fake / Blitz
25 Push Ups
25 Air Squats
4- Rounds
20- Jump Overs
5- Circle toward your chest - Tap knee on floor / D-Side
5- Circle toward your back - Tap knee on floor / D-Side
5- Circle toward your chest- Tuck Jump / Quick Reverse
5- Circle toward your back- Tuck Jump / Quick Reverse
20- Jump Overs
—Rest 1 Minute—
WEEK 1 WORKOUTS
3 Rounds
20 DB Power Clean
30 DB Front Rack Lunge
20 DB Push Press
Rest 1 Min Between Rounds
For this dumbbell power clean, the dumbbells will start on the ground just outside of the feet. Feet under the hips roughly. Knees are bent, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Pull the DBs up the body with the elbows high and back to keep the DBs close. Shoot the elbows around and forward FAST to get the dumbbells on the shoulders with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.
For these lunges, make sure the dumbbells are resting on the shoulders with the elbows high! Keep the chest up, but do not overextend the back. Keep the stomach tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 30 you end up doing 15 on each side.
For the push press you will have a dumbbell in each hand at the shoulders. Feet are between hip and shoulder width apart. Dumbbells are at the shoulders. Chest up. Stomach tight. Dip keeping the heels down and allowing the knees to come forward. Reach the hips back slightly but keep the chest lifted.
Stand up hard and fast. Pop the dumbbells off of the shoulders and finish with a press straight to lock out. Biceps by the ears. Standing tall. Locked out elbows.
4 Rounds
25 Burpees
50 Air Squats
Rest 1 Min
Not much to say here guys!
For the burpees, chest and thighs touch the ground at the same time. Jump or step the feet in. Jump and clap.
For the squats, all the way down to where the butt is below the knees. All the way standing at the top!
Try to hit under a 4:30 round. Can you go under 4 with proper technique??
20 Min AMRAP
As Many Rounds and Reps as Possible in 20 Min
30 Mountain Climbers
15 KB/DB Swings
10 Box Jump Overs
On your Mountain Climbers you will start in a plank/top of push up position. You will bring one knee up to your chest/armpit - then back down and switch. Each time a knee comes up it counts as one rep. So for your set of 30 you end up doing 15 per side.
For the KB/DB Swing you will hold your weight with both hands. You will deadlift the weight up to the hips - between the legs. Hinge forward at the hips but keep the chest lifted. Keep the heels down and bend the knees slightly - pull the weight back between the legs with straight arms. Stand up hard and fast driving through the heels. The weight will become weightless. Keep the stomach tight and heels down and guide the weight up over your head getting your biceps by your ears at the top.
Gravity to bring the weight back down. Keep the chest up, stomach tight and heels down as you pull the weight back between the legs to start the next rep.
For the box jump overs you will want a box that is between 20-24" for Men or between 18-20" for women if possible! If you aren't ready to jump that high - just go lower! If you don't have something to jump on - find something around that high to jump OVER!
If you can’t jump over anything due to injury or just not that confident. Try a step up or a box jump.
2 min- Bag
10- Fake Body/Helmet
10- Double Side Thrust / Reverse Punch
10- Shin Clash / Quick Reverse Punch
10- Burpees
10-Thruster
90 sec Rest
Start the workout off with a 2 minute punching bag round. Either work on your point fighting or continuous fighting. If you choose point. Work on your movements, fakes and quick in and out movements before and after your technique. If you choose to work on your continuous sparring. Stay close to the bag, keep those punches coming and use your angles.
On your Fake Body Helmet, make sure to use a punching bag or have someone hold pads for you. Make sure to use one of the 4 fakes we work on during this program. Body, kick, push or wall up. Body punch will be your reverse punch and helmet will be your back fist.
First kick on the double side is to get closer to your opponent. Second is to hit. As soon as you hit make sure to fall forward on your reverse punch.
On the shin clash, your are mimicking when both fighters kick at the same time and clash shins. As soon as you touch, you have to have the quicker draw and fall fast into your reverse punch.
On the Burpee, begin in a standing position. Move into a squat position with your hands on the ground. Kick your feet back into a plank position, while keeping your arms extended. Place your chest on the ground and perform a basic push up. Immediately return your feet into squat position. Stand up from the squat position and perform a small hop.
For the thruster, stand with your feet shoulder-width apart and hold your dumbbells/slam ball in front of your shoulders. Squat down until your thighs are parallel to the floor. Stand up and extend your arms over your head. Bend your arms, return to the starting position and repeat the exercise.
20 Minute EMOM (every minute on the minute)
Odd minutes: 8- Goblet Squats
4- Box Jumps
Even Minutes 5- Side Kick / Round House
5- Side Kick / Hook Kick
5- Triple Side Kick
Start every round at the top of the minute. So each round will start at the :00 mark. If you finish the round at the :40 mark. That means you have :20 rest.
For your Goblet Squats. Keep the slam ball close to your chest and elbows tight on your ribs. Feet are underneath the shoulders and heels are down. Before starting the squat - lift the chest and tighten the core. Reach the butt back and down as you drive the knees out. Get your butt below your knees at the bottom while fighting to keep the chest and elbows up. No plopping or rounding of the upper or lower back. If you are unable to keep good positions, lower the weight. Stand completely at the top of each rep.
For the Box Jump stand in front of the box, with your feet shoulder-width apart. When you're ready to jump, drop quickly into a quarter squat, then extend your hips, swing your arms, and push your feet through the floor to propel yourself onto the box. Make sure that both feet land on top of the box. Fully extended your hips at the top and step down one leg at a time to reset to your starting position.
On the odd minutes try to hit the bag or have someone hold the pads for you. Each kick is thrown hard and with the intent to hit! Don’t try to take it easy and throw weak kicks just so you won’t get too tired. That’s the whole point of the workout.
WEEK 52 WORKOUTS
14 Min AMRAP
(As Many Rounds and Reps as Possible in 14 Min)
7 Dumbbell Push Press / Jerk
14 Air Squats
40 Jump Rope Singles
Goal: 9 Rounds +
We are shooting for 90 second rounds on this one. Choose a load you can go unbroken on the shoulder to overhead movements and a jumping option you can complete in 30 seconds or less.
Use a push press or a push jerk based on your preference and level of fatigue.
For the push press hold a dumbbell in each hand at the shoulders. Feet are between hip and shoulder width apart. Chest up. Core tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the DBs pop up off the shoulders, press straight up to lock out.
Finish with biceps by the ears. Standing tall. Locked out elbows. Core tight.
For the jerk, it starts with the same dip and drive as the push press. As the dumbbells pop up off the shoulders, press yourself down under the DBs so you receive them with knees bent, heels down, chest up and arms fully extended overhead. Stand up all the way to complete the rep.
For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.
The jump rope singles are one pass of a skipping rope under your feet.
8 Rounds
Run 200 Meters
5 Devil Press
10 Alternating Dumbbell Step Ups
Goal: Under 20 Min
You're going to have to keep moving on this one to hit the goal time. BUT, make sure you are hitting good positions in the dumbbell movements!
For the 200m run, shoot for less than a minute. Shorten the distance as needed to fit the time window.
If unable to run due to space or weather purposes - 1 min low step ups, Mtn Climbers or toe taps to a low target.
A devil press is BASICALLY a burpee with dumbbells in your hands. You do a push up with hands on the dumbbells, jump or step the feet in. Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch.
The movement finishes with the elbows locked and biceps by the ears! Control the lower and keep the back flat as you set up for the next rep!
Each step up counts as one rep so you will do 5 per side but alternating. You will hold the dumbbells in your hands - down at your sides and step up onto a box that is between 18-24 inches. Guys should be closer to 24 inches and girls around 20! Go lower on the step up if necessary for you!
You may also feel free to do these step ups with no weight at all if that is what you need to keep moving. Or, switch to lunges.
Make sure for each rep you drive off of the heel and don't allow your knee to come in. Stand all of the way up on the box then come down and switch feet.
4 Rounds
Each Round is a 3 Min AMRAP
(As Many Rounds and Reps as Possible)
6 Burpees
6 Dumbbell Hang Squat Cleans
Rest 1 Min Between Each 3 Min AMRAP
Goal: 16 Total Rounds
On the Burpees begin in a standing position. Move into a squat position with your hands on the ground. Kick your feet back into a plank position, while keeping your arms extended. Place your chest on the ground and perform a basic push up. Immediately return your feet into squat position. Stand up from the squat position and perform a small hop.
For the hang squat clean you will deadlift the DBs to the hips with hands just outside the legs. Your feet are between hip and shoulder width, heels down. Stand tall. Tighten the core. Arms straight. Reach the hips back slightly and bend the knees to dip. Keep the DBs back and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the DBs up the body with the elbows high and back and pull YOURSELF DOWN at the same time. You will rotate the elbows around and through FAST to allow the DBs to land on the shoulders in the bottom of the squat.
In this squat position heels are down, knees out, chest up, core tight, butt lower than knees, no plopping or rounding, elbows high! Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the DBs back to the hips.
4 Rounds
On Bag
:30 - Easy
:30 - Hard
:30 - Easy
:30 - Hard
-Right into-
15 Double DB Snatch
15 Thrusters
1 Minute Rest
30-25-20-15-10
KB Swings
Double Side / Round Kick
Goblet Squats
Fake / Q. Reverse
Burpees
WEEK 51 WORKOUTS
EMOM 16 Minutes
(Every Minute on the Minute for 16 Minutes)
Minute 1: 8 Front Rack Lunges (Alternating) + 4 Push Press
Minute 2: Max Reps Box Jump Overs
Goal: Choose a box height that will allow you to get at least 10-15 per round. Choose a weight that you won't have to break more than once (if at all) on the Lunges and Push Press.
If you choose the appropriate load, you should be able to complete the lunges and push presses in 30-40 seconds. This will give you a little bit of time to recover and get set up for the box jump overs. Stay focused on every jump!
For these lunges, make sure the dumbbells are resting on the shoulders with the elbows high! Keep the chest up, but do not overextend the back. Keep the core tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 8 you end up doing 4 on each side.
You can sub front rack step ups in place of the lunges or even single leg deadlifts.
For the push press hold a dumbbell in each hand at the shoulders. Feet are between hip and shoulder width apart. Chest up. Core tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the DBs pop up off the shoulders, press straight up to lock out.
Finish with biceps by the ears. Standing tall. Locked out elbows. Core tight.
For the box jump overs you will choose a box that is roughly 22-24in for men and 18-20in for women if you can! You'll just jump onto the box, stand up all the way, then step off the other side to complete the rep. If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in!
If you don't have something to jump on and then over - just find something to jump OVER!
If you are unable to jump at this time - even if you go way low - you may sub step up and overs. I prefer you to jump if possible!
If jumping is not happening, just do step up and overs ONLY if you are not subbing the lunges with step ups.
5 Rounds
Run 400 Meters
20 Dumbbell Squats
15 Burpees
Goal: Under 22 Min
We're shooting for about 4 minute rounds here. To hit that goal, you'll need to hustle on the run and choose a weight you can go unbroken on the squats at least for the first few rounds if you wanted to. Think about smooth, controlled movement on the burpees. Keep your core tight!
For the 400m run, try to keep it to 2 minutes or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.
For these squats hold the DBs at the shoulder. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the core. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top.
On the Burpee, begin in a standing position. Move into a squat position with your hands on the ground. Kick your feet back into a plank position, while keeping your arms extended. Place your chest on the ground and perform a basic push up. Immediately return your feet into squat position. Stand up from the squat position and perform a small hop.
10 Rounds
8 Hang Power Cleans
6 Weighted Sit Ups
6 Supine Dumbbell Toe Touches
Goal: Under 12 Min
So it's fairly low reps per round but a lot of rounds. This will allow you to move fast but it will sneak up on you! Choose a load you think you can go unbroken the whole way.
For the DB hang power clean you will deadlift the DBs to the "hang" position at the hips with straight arms. You will have the hands just outside of the legs and the feet are under the hips. You will bend the knees and keep the heels down. Allow a slight hinge at the hips. Keep the arms straight. Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulder with the elbows high. You will catch in just a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the weight back to the hips for the next rep.
You can do anything you want with your feet in the sit ups. Use a single dumbbell for these held to your chest. Of course - lower the weight if necessary to keep moving.
If weighted situps aren't happening do regular situps without the weight.
For the supine toe touch you will start lying on your back with your legs extended and heels hovering a few inches from the floor. Your arms will be fully extended straight up in the air with both hands holding one side of the dumbbell, or sharing the handle of the DB. Keep your core tight like you are trying to flatten your lower back into the floor. Squeeze your legs together and raise them up into the air until your toes or shins touch the dumbbell(s). Lower your legs back down to a hover with control so you don't overarch your back.
50- Burpees
Then right into....
Side Thrust Wall Kicks without putting your foot down
50- Side Thrust Right Leg
50- Side Thrust Left Leg
40- Side Thrust Right Leg
40- Side Thrust Left Leg
30- Side Thrust Right Leg
30- Side Thrust Left Leg
20- Side Thrust Right Leg
20- Side Thrust Left Leg
10- Side Thrust Right Leg
10- Side Thrust Left Leg
Then right into...
50 - Burpees
5- Rounds
5- Quick Reverses
5- Side Kick / Back Knuckle
5- Blitz
5- Double Drag / Hook / Reverse
5- Body Helmet
1- Minute rest
This has to be one of, if not my favorite karate workout ever. I call it the 5-5-5. 5 rounds, 5 techniques, 5 reps each. Like always, don’t sacrifice form and technique for speed. But sure as hell don’t take your sweet time. Make sure to hit every rep hard on the pads or bag. KILL IT!!
WEEK 50 WORKOUTS
Every 5 Min for 4 Rounds:
Run 400 Meters
30 KB Swings
30 Air Squats
Goal: Under 4:30
**If you are unable to complete the work in under 5 min choose to either shorten the run (to keep it around 2 min) or lower the reps to 20 of each!
So you'll want to adjust this one if needed so that you get at least 30 seconds to rest between rounds.
For the 400m run, you're working with 2:00-2:30. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.
For the swings you will hold the weight (Kettlebell or Dumbbell) with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Core tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the core tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!
For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.
3 Rounds
Each Round is a 3 Min AMRAP
12 Dumbbell Deadlifts
8 Push Up + Renegade Row
Rest 1 Min Between Rounds
Goal: 9 Rounds +
You get to rest every 3 minutes so choose a load and movement variation you can keep the intensity pretty high. Shoot for at least a round a minute.
For the deadlifts the DBs will start on the ground. Feet are under the hips. Heels are down. Hips and knees are bent. Hands and grip are outside of the legs. Arms are straight. Chest is up. Core tight. Back flat! To lift the DBs drive your heels into the ground and lift your chest. Keep arms straight, chest up and core tight as you stand all the way up at the top.
To lower - send your butt back. Keep your chest lifted and core tight. Keep those heels down. Once the DBs go below your knees, re-bend them and bring the DBs back to the starting position under control. Only one head of each dumbbell needs to touch at the bottom!
Each rep of the renegade row will be push up + row right + row left.
For the push up we want to see a rigid body position. No sagging hips or snaking. You will keep the core tight. Hands are on the dumbbells. Go to the knees if you need to.
Chest and thighs touch the ground at the bottom. Lock out completely at the top.
For the rows you will stay in the plank/top of the push up. You will row one dumbbell to the rib cage by pulling the elbow back. Try to avoid rotating very much. Pull the dumbbell all of the way up for each rep then lower under control.
If you are struggling to maintain a tight plank position as you pull, trying lowering the weight or modifying to shoulder taps. You could even do a SUPPORTED single arm DB row by planting one hand against the wall and rowing 1/2 the reps with one arm, then switch and finish with the other.
4 Rounds
20 Burpees
20 Alternating Weighted Step Ups
20 Box Jumps
Goal: Under 20 Min
You are aiming for sub 5-minute rounds on this one. Choose a version of the burpee and step up you can do at least 10 per minute.
Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!
For these step ups you can hold the dumbbells at your waist or on your shoulders. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. Stand up all the way at the top of the box and make sure both feet are planted.
If you don't have something to step up onto, or if you are uncomfortable stepping up right now you can sub alternating lunges. Each lunge counts as one rep.
Make sure you choose a weight and a height that you are comfortable stepping up AND down.
I would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!
5- Rounds
15- Squats w/weight
10- Back Step / Side Kick / Quick Reverse
15- Push - Ups
10- Front Step / Blitz
15- V-Ups
15 minute EMOM
Every minute on the minute for 15 minutes, rest the remainder of the minute after your task is completed
5- Thrusters
5- Fake / D-Side
5- Fake / Blitz
5- Burpees
WEEK 49 WORKOUTS
4 Rounds
15 Toes to Bar
30 Thrusters
400 Meter Run
Each round should take around 5:30 for this one. Break up the toes to bar into small manageable sets that you can maintain throughout. Consider breaking up the thrusters a bit more too so you don't have dead legs on the run!
Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands.
If you don't have a pull up bar, sub with V-Ups.
Or, modify to Knee-Ups, Supine Toe Touches or regular sit-ups if you need to!
For the thrusters the DBs will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the DBs on the shoulders and elbows high. Stand hard and fast to pop the DBs off of the body. Press the DBs straight up. Keep stomach tight and finish locked out overhead - biceps by the ears.
For the 400m run, you're working with 2:00-2:30. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, or toe taps to a low target.
AMRAP 10 MIN
(As Far as You Can Get in 10 Min)
2 Kettlebell Swings
2 Box Jump Overs
4 Kettlebell Swings
4 Box Jump Overs
6 Kettlebell Swings
6 Box Jump Overs...
Keep adding 2 reps per movement and get as far as you can in 10 Min.
Goal: Get through the 16s +
Be careful not to come out too hot on this one! Start at a smooth, controlled pace that you can maintain for the entire ten minutes. Take a quick moment to get a good set up position for each jump.
For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Core tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the dumbbell weightless and then (keeping the core tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!
For the box jump overs you will choose a box that is roughly 22-24in for men and 18-20in for women if you can! You'll just jump onto the box, then step off the other side to complete the rep. If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in!
If you don't have something to jump on and then over - just find something to jump OVER!
If you are unable to jump at this time - even if you go way low - you may sub step up and overs. I prefer you to jump if possible!
Every 2 Min for 8 Rounds (16 Min):
25 Double Unders or 50 Singles
15 Air Squats
12 Burpees
No weight needed today!
Goal: Under 1:30
This is SUPER manageable work if you choose the right subs and modifications for you. If you are strong at all 3 of these movements - you could definitely get your rounds in about the 1:10 range or less.
Go ALL out each round and try to hold on.
If your first round takes longer than 1:25 - change something.
For the double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!
For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 40 seconds each time. If 25 double unders will be really broken up, you may want to lower to 15 reps. If 15 will still be really broken, maybe choose to go with the dumbbell hop overs or double rep singles for this workout.
For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.
For the burpees, place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and place arms overhead!
4 Rounds
2 min stations
:30 second rest between stations
Bag Work
Sit ups
All 4 fakes
10 push press / 5 burpee AMRAP
50 Thrusters
then…
4 rounds
10 Fake / D-Sides
10 Front Step / Quick Revers
10 Back Step / Side Kick / Blitz
10 Side Kick / Hook Kick / Roundhouse
then....
50 Thrusters
WEEK 48 WORKOUTS
Back to the BKI Vault this week!
10 Rounds
7 Dumbbell Thrusters
7 V - Ups
For the thrusters the DBs will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the DBs on the shoulders and elbows high. Stand hard and fast to pop the DBs off of the body. Press the DBs straight up. Keep stomach tight and finish locked out overhead - biceps by the ears.
For the V-Ups, from a hollow position on the floor, raise your torso and legs up in the air at the same time so your hands touch your feet directly above your hips. Keep your legs straight and squeezed together tight!
5 Rounds
Run 400 Meters
15 DB Bent Over Rows
15 DB Push Press
Goal is under 20 minutes!!
For this one it's about choosing the right weight to allow you to have to break the Rows and Push Press but only once or twice per round.
For the run - the distance should take you 1:30-2:15. If it's taking longer than that - and it's not because you are dogging it - shorten it a bit.
For the Bent Over Rows you will deadlift the dumbbells to just below the knee. From here, keeping the torso position set and the chest lifted - you will pull the elbows back and bring the dumbbells to just below the chest. Keep the belly tight. Bring the dumbbells back to just below the knee with the arms straight at the bottom. No kipping or pulling your CHEST down!
For the push press you will have a dumbbell in each hand at the shoulders. Feet are between hip and shoulder width apart. Dumbbells are at the shoulders. Chest up. Stomach tight. Dip keeping the heels down and allowing the knees to come forward. Reach the hips back slightly but keep the chest lifted.
Stand up hard and fast. Pop the dumbbells off of the shoulders and finish with a press straight to lock out. Biceps by the ears. Standing tall. Locked out elbows. Stomach tight.
18 Min AMRAP
(As Many Rounds and Reps as Possible in 18 Min)
12 Dumbbell/Kettlebell Goblet Lunges(Alternating)
12 Russian Twists
8 Push Ups
You're shooting for 90 second rounds here. Choose a load on the lunges and twists that allows you to keep moving. You'll want to have time to challenge those rows/pull ups!
A goblet lunge is simply a lunge performed with a dumbbell or kettlebell held close to the chest. You may perform forward stepping, reverse stepping, or even walking lunges. Keep your chest up, stomach tight and shoulders back. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 12 you end up doing 6 on each side.
For the Russian twists, hold a half sit up position with your knees bent, legs together and feet about 6 inches from the ground. Hold a single DB/KB with both hands, twist to the right and tap the weight to the floor. Then, twist the other way and tap the floor on the other side. KEEP YOUR CHEST UP! Each tap is 1 rep, so left tap = 1 right tap = 2.
20 minute AMRAP
(As Many Rounds As Possible)
15- Ball Slams
10- Fake Kick / D-Side
15- Thrusters
10- Quick Reaction Hook Kick
15- Up & Overs (Push Ups)
10- Spinning Hook Kick
4- Rounds
-3 reps each technique / 3 reps each exercise-
Techniques:
•Blitz
•Hook Round / Quick Reverse
•Body / Helmet
Exercises:
3- Hops (Same Spot)
2- Hops (Forward / Back)
2- Hops (Forward / Chest)
800m : Jog
10 Rounds
100m: Sprint
100m: Jog
800m: Jog
You will start off this run with a 800m jog and go right into a 100m sprint. Followed by a 100m jog. The sprint/jog will be 10 rounds. Equaling out to 2000m. As soon as you finish the last 100m jog. You’ll go right into the 800m jog. There’s no point during this workout where you should be resting.
WEEK 47 WORKOUTS
800 Meter Run
then
3 Rounds
40 Alternating Step Ups (Unweighted)
20 Pull Ups
10 Turkish Get Ups (5 per side)
then
800 Meter Run
Goal: Under 25 Min
Not including the runs, each round should take 5-6 minutes.
For the 800m run, you're working with 4-5 minutes. Shorten the distance as needed to fit the time window.
If unable to run due to space or weather purposes - do 2 min double/single unders or toe taps to a low target at the beginning of each round rather than the 800s at the beginning and end.
For the step ups, alternate feet with each step (so a set of 40 will be 20 per side). Put your whole foot on the step, keep your chest up, drive off of the heel and stand all of the way up!
For the pull ups you may do strict, kipping/butterfly or ring/trx row. Choose a version you can do all 20 in max 4 sets.
You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.
Hitting every position in the Turkish get up is extremely important so take your time on these and go as light as you need to. Use a shoe if you need to!
Start on your back. Holding the weight in your right hand, extend your arm straight up in the air. Bend your right knee so your right foot is flat on the floor.
Bring your left arm out to the side about 45°. Keep your right arm vertical for the entire movement. Roll onto your left forearm, then up to your left hand. Sweep your left leg under and behind your right leg so some of your weight is on your left shin.
Raise your left hand off the floor and come up into a lunge position. Stand up all the way.
To complete the rep, retrace your steps back down until you are lying on your back.
30 Dumbbell Squats
20 Dumbbell Push Press
30 Dumbbell Lungesters
20 Dumbbell Push Press
30 Dumbbell Squats
Choose a load that you can perform at least 7-10 reps of the squats and push presses at a time. Break up the first set of squats and push presses early and often enough so that you don't fall apart on the lungesters.
For these squats hold the DBs at the shoulder. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the core. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top.
For the push press hold a dumbbell in each hand at the shoulders. Feet are between hip and shoulder width apart. Chest up. Core tight. Dip keeping the heels down and allowing the knees to come forward. Reach the hips back slightly but keep the chest lifted.
Stand up hard and fast. Pop the dumbbells off of the shoulders and finish with a press straight to lock out. Biceps by the ears. Standing tall. Locked out elbows. Core tight.
Dumbbell Lungesters begin with the dumbbells on the shoulders with the elbows in front. You may perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the core tight and chest up. You will perform a lunge on each side.
AND THEN
Put the feet at shoulder width apart. Heels down. Dumbbells still at the shoulders with the elbows high. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and core tight. Get the butt lower than the knees at the bottom. Drive up hard and fast out of the squat. Pop the dumbbells off of the shoulders. Keep the core tight and press the dumbbells straight up to lock out - finishing with the biceps by the ears!
AMRAP 12 Min
(As Many Rounds and Reps as Possible in 12 Min)
1 Push Up + Tap + Tap
1 Jump OVER
2 Push Up + Tap + Tap
2 Jump OVER
3 Push Up + Tap + Tap
3 Jump OVER...
Keep adding 1 rep per movement and get as far as possible in 12 Min!
No weight needed today!
Jump Over Height Suggestions:
Men: 22-24"
Women: 18-20"
(You can jump over ANYTHING! A laundry basket, a bench, a PVC pipe on a chair - whatever!)
Goal: Over 200 Reps - this is almost through the round of 14s
Think about the pace you will be moving at in the round of 8. Try to start this one at that pace. This will help make sure you don't come too hot out of the gate!
For the push up + taps I want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your core. No sagging hips or snaking.
Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight. Then tap your left shoulder with your right hand and your right shoulder with your left hand.
If you need to lower to your knees for the push ups go for it. Go back to your toes for the taps.
For the Jump Overs, use a bench, box, hamper, balance a pvc off the edge of a box or use whatever you can find and jump over it! For the men, use 22-24in height. 18-20in for the women. Remember to practice a soft landing and keep your knees from caving in on both the jump and the landing.
If jumping is not an option, go with a heavy Russian kettlebell or DB swing.
5- rounds
15 kB swings
10 jump overs
5 burpees
2 min Bag (Only Hands Continuous)
5 burpees
10 jump overs
15 kB swings
:90 rest
16 minute AMRAP (as many rounds as possible)
100- Jump Rope
5 Push Fake / Quick Reverse
5 Body Fake / Blitz
5 Kick Fake / Body-Helmet
WEEK 46 WORKOUTS
10 Dumbbell Lungesters
6 Toes to Bar
9 Dumbbell Lungesters
6 Toes to Bar
8 Dumbbell Lungesters
6 Toes to Bar
7 Dumbbell Lungesters
6 Toes to Bar
6 Dumbbell Lungesters
6 Toes to Bar
5 Dumbbell Lungesters
6 Toes to Bar
4 Dumbbell Lungesters
6 Toes to Bar
3 Dumbbell Lungesters
6 Toes to Bar
2 Dumbbell Lungesters
6 Toes to Bar1 Dumbbell Lungester
Goal: Under 20 Min
Choose a load you could do at least 10 lungesters if you needed to. But you may want to break up the first few round into two smaller sets with a short break. Same with the toes to bar to give your grip a break in the later rounds.
Dumbbell Lungesters begin with the dumbbells on the shoulders with the elbows in front. You may perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the core tight and chest up. You will perform a lunge on each side.
AND THEN
Put the feet at shoulder width apart. Heels down. Dumbbells still at the shoulders with the elbows high. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and core tight. Get the butt lower than the knees at the bottom. Drive up hard and fast out of the squat. Pop the dumbbells off of the shoulders. Keep the core tight and press the dumbbells straight up to lock out - finishing with the biceps by the ears!
If you need to go lighter you could always do a single dumbbell held with both hands.
Another option if you're unable to lunge right now is a step up with each leg followed by a thruster.
Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands.
If you don't have a pull up bar, sub with V-Ups.
Or, modify to Knee-Ups, Supine Toe Touches or regular sit-ups if you need to!
3 Rounds
Run 400 Meters
40 Alternating Single Arm Dumbbell Snatch
20 Burpee Pull Ups
If you hit the run right, you should have about 4-4:30 to complete the snatches and burpee pull ups. Choose a load on the snatches that you can complete all 40 in 3 sets or less.
For the 400m run, you're working with 2:00-2:30. Shorten the distance as needed to fit the time constraint. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.
For the single DB power snatch the dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand to finish. Alternate hands with each rep. So for each set of 40 you end up doing 20 per side.
For the burpee pull ups, start standing under or slightly behind your pull up bar. Bend your knees, hinge forward and plant your palms flat on the ground. Step or jump your feet back to a plank position. Lower all the way to the floor so thighs, hips, and chest are touching. Press back up to the top of a push up and step or jump your feet back in. Then grip the bar and perform a strict or kipping pull up.
You may also modify to a burpee + jumping pull up or 20 Burpees + 20 ring/trx rows. You could even do 20 burpees to a target.
5 Rounds
10 Dumbbell Clean and Jerks
10 Box Jump Overs
10 Dumbbell Thrusters
10 Box Jump Overs
Rest 1 Min Between Rounds
Goal: Under 3:00 - Can you go under 2:00??
The goal is to be fast AND consistent!
The weight will start on the ground with the feet under the hips. Dumbbells are just outside of the feet. The hands are just outside of the legs. Hinge at the hips but keep the chest lifted and back flat. There should also be a bend in the knees, but not so much you are squatting. Arms are long and straight.
From here you will lift the weight by digging the heels into the ground as you lift the chest. Once past the knees you will pick up speed and jump and shrug the shoulders! Keep the dumbbells close to the body as they travel UP - try to avoid a massive bicep curl! Pull yourself down and under - and pull your elbows around and through FAST! Catch the dumbbells on the shoulders in a partial squat with the elbows in front. Make sure the heels are down and knees are out.
If you are comfortable you will feed this partial dip position into the jerk. This means you will stand up hard and fast to pop the weight off of the shoulders - press the dumbbells up as you press yourself back down. Lock out over your head with the biceps by the ears and the core tight in a partial squat position.
Make sure the heels are down and knees are out. Stand to finish!
For the box jump overs, choose a height that you can land safely and consistently but requires you to be explosive! Make sure when you jump AND land that the knees do not cave in! Jump or step off of the other side. That = 1 rep.
If jumping is not happening, just do step up and overs.
For the thrusters the DBs will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the DBs on the shoulders and elbows high. Stand hard and fast to pop the DBs off of the body. Press the DBs straight up. Keep core tight and finish locked out overhead - biceps by the ears.
20 minute AMRAP
(As Many Rounds As Possible)
15 Kb Swings
10 Push off / D-Side (knee on floor)
15 Goblet Squats
10 Side / Hook / D-Side
15 V-Ups
No gloves needed today.
6 Rounds
-Each Round is a 3 minute AMRAP-
(As many rounds as possible)
1 minute rest after each round
5 Burpee / Back Step / Quick Reverse
5 Three tuck jumps / Triple Side Kick
5 Wall Up / Body-Helmet
5 Side-Hook / Jump Back Kick
WEEK 45 WORKOUTS
5 Rounds
5 Devil Press
10 Dumbbell Snatch (Alternating)
15 Dumbbell Hop Overs
Rest 3 Min
5 Rounds
5 Devil Press
10 Dumbbell Snatch (Alternating)
15 Dumbbell Hop Overs
These rounds will go fast and you get a nice break in the middle. So push HARD in both sections!
A devil press is BASICALLY a burpee with dumbbells in your hands. You do a push up with hands on the dumbbells, jump or step the feet in. Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch.
The movement finishes with the elbows locked and biceps by the ears! Control the lower and keep the back flat as you set up for the next rep!
For the single DB power snatch the dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand to finish. Alternate hands with each rep. So for each set of 10 you end up doing 5 per side.
For the hop overs you will stand next to your dumbbell or your barbell and hop laterally over the narrow side. You only need to jump over one dumbbell.
If jumping is a little iffy for any reason, you can skip over with one leg at a time.
4 Rounds
Each Round is...
In a 3 Minute Window Complete:
20 Dumbbell Deadlifts
12 Dumbbell Hang Squat Cleans
Max Reps Burpee Box Jump Overs
Rest 2 Min Between Rounds
Goal: Shoot for 10+ burpee box jump overs per round.
Pick a weight that you will need to break up but still can complete the reps in about 1:15-1:30.
For the deadlifts the DBs will start on the ground. Feet are under the hips. Heels are down. Hips and knees are bent. Hands and grip are outside of the legs. Arms are straight. Chest is up. Core tight. Back flat! To lift the DBs drive your heels into the ground and lift your chest. Keep arms straight, chest up and core tight as you stand all the way up at the top.
To lower - send your butt back. Keep your chest lifted and core tight. Keep those heels down. Once the DBs go below your knees, re-bend them and bring the DBs back to the starting position under control. Only one head of each dumbbell needs to touch at the bottom!
For the hang squat clean you will deadlift the DBs to the hips with hands just outside the legs. Your feet are between hip and shoulder width, heels down. Stand tall. Tighten the stomach. Arms straight. Reach the hips back slightly and bend the knees to dip. Keep the DBs back and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the DBs up the body with the elbows high and back and pull YOURSELF DOWN at the same time. You will rotate the elbows around and through FAST to allow the DBs to land on the shoulders in the bottom of the squat.
In this squat position heels are down, knees out, chest up, core tight, butt lower than knees, no plopping or rounding, elbows high! Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the DBs back to the hips.
For the burpee box jump overs you will place your hands on the ground facing your box. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in.
3 Rounds
60 Alternating Lunges (Unweighted)
30 Push Ups
30 Dumbbell Bent Over Rows
Goal: Under 15 Min
You're shooting for sub 5 minute rounds here. Get comfy with the burn on the lunges and modify the push ups and rows to something you could do at least 15 reps of when you are fresh. You'll probably break them up more than that later on!
You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all the way up between reps, bring feet in line with each other and alternate legs with each lunge. So for each set of 60 you end up doing 30 on each side.
For the push up I want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your stomach. No sagging hips or snaking.
Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight.
To maintain these good positions throughout, you may need to go from the knees or elevate your hands.
Set up for the bent over rows by deadlifting the DBs to just below the knee. From here, keeping the torso position set and the chest lifted - you will pull the elbows back and bring the dumbbells to just below the chest. Keep the core tight. Bring the dumbbells back to just below the knee with the arms straight at the bottom. No kipping or pulling your CHEST down!
4 Rounds
200- jump rope singles
2 min point fighting bag
— 9-6-3 of —
Thrusters
V-ups
90 seconds rest
5- Rounds
1- min Bag - Hands Only
1- min Bag - Kicks Only
1- min Bag - Both
15- KB Swings
15- Goblet Squats
15- V-Ups
WEEK 44 WORKOUTS
BACK TO THE B.K.I. VAULT FOR THIS WEEK
Part 1:
7 Min AMRAP
(As Many Rounds and Reps as Possible in 7 Min)
20 Dumbbell Hop Overs
4 Devil Press
After 7 Min is UP - Rest 3 Min before Part 2
A devil press is BASICALLY a burpee with dumbbells in your hands. You do a push up with hands on the dumbbells, jump or step the feet in. Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk -
The movement finishes with the elbows locked and biceps by the ears! Control the lower and keep the back flat as you set up for the next rep!
Part 2:
AMRAP 5 Min
(As Many Rounds and Reps as Possible in 5 Min)
20 Dumbbell Hop Overs
8 Burpees
3 Rounds
30 Push Ups
30 Dumbbell Step Ups
30 Box Jumps
This is a lot of reps! Break up the push ups early to avoid going to failure. Focus on being explosive in the box jumps rather than cycling through them really fast. Keep your chest up and stomach tight on those step ups!
For the push up we want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. No sagging hips or snaking.
Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight.
For these step ups you can hold the dumbbells at your waist or on your shoulders. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. Stand up all the way at the top of the box and make sure both feet are planted. Alternate your stepping leg so for 30 reps, it's 15 per leg.
Make sure you choose a weight and a height that you are comfortable stepping up AND down.
For the box jumps you will choose a box that is roughly 22-24in for men and 18-20in for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench. If you don't have something to jump ON - find something to jump OVER! Have fun!!
5 Rounds
15 Dumbbell Power Cleans
Run 200 Meters
Rest 1 Min Between Rounds
Think of this one as 5 sprint intervals. Go hard rather than heavy. And, even though you are going fast, make sure you practice safe, efficient movement aka use your hips to send the DBs UP rather than swing them OUT!
DB power clean starts with the DBs on the ground just outside your feet, which are positioned hip width apart. Bend your knees and keep your heels down. Allow a slight hinge at the hips, arms straight. Keep your stomach tight and your back flat.
Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulder with the elbows high. Catch in just a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the weight back to the ground for the next rep.
The run should take a minute or less.
10 - 1
*Fake / Quick Reverse
*Side Kick / Hook / Reverse
*Blitz
8 - Rounds
2 minute Stations
:30 seconds rest
-Jump Rope
-Bag (Point & Continuous Fighting)