Workout Summary
Workout Description
This is a 3 day full body alternative tool program. Tools needed:
- Sandbag - relatively heavy or adjustable.
- Backpack - large 28-35 liters.
- Kettlebells - fairly heavy - 1 is fine, doubles are best.
- Rocks - 3 - Super heavy, heavy & medium. Super heavy - can just barely pick up. Heavy - can press overhead 2-3x. Medium - can press overhead 5-6x.
- Timer - Gymboss or cooking timer will do.
Density Training
Density Training - Training to increase workload in specified amount of time aka more reps week to week. I find density training to be more beneficial when using tools that provide limited weight or no progressions.
AMRAP = As Many Reps As Possible.
| Monday | ||
|---|---|---|
| Full Body Workout | ||
| Exercise | Sets | Reps |
| Kettlebell Swings (Warmup) | 30/30 * | 10 Minutes |
| Turkish Get Up (Alternate each side) | 10 Minutes | AMRAP |
| Sandbag Zercher Squat (About 5-6 rep sets) | 20 Min. ** | AMRAP |
| Heavy Stone Clean & Put | 20 Min. ** | AMRAP |
| Weighted Chin Up | 15 Min. *** | AMRAP |
| Weighted Push Up | 15 Min. *** | AMRAP |
| Notes | ||
|
* 30 seconds of swings followed by 30 seconds of rest. ** Alternate between exercises - keep sets 1-2 reps shy of failure. *** 3-5 reps per set. Alternate between exercises. Sandbag in backpack. |
||
| Wednesday | ||
|---|---|---|
| Full Body Workout | ||
| Exercise | Sets | Reps |
| Warmup - Calisthenics complex | ||
| Jumping Jacks | 3 | 10 |
| Burpees | 3 | 10 |
| Mountain Climber | 3 | 20 |
| Push Up | 3 | 10 |
| Jump Squat | 3 | 10 |
| Kettlebell Clean, Squat and Press | 10 Min. * | AMRAP |
| Stacked One Arm Row (AMRAP & Switch Arms) | 10 Min. * | AMRAP |
| Sandbag Shouldering/Asymmetrical Squat | 10 Min. ** | AMRAP |
| Heavy Stone Lap, Stack & Carry | 10 Min. *** | AMRAP |
| Medium Stone 1 Arm Put (Alternate sides) | 10 Min. | AMRAP |
| Notes | ||
|
* 10 minute kettlebell complex. ** 1 shoulder + 3-5 reps squat per side = 1 set - AMSAP x 10min. *** Lap stone, clean to chest, carry as far as possible. Drop, repeat & return to start = 1 set. - AMSAP. |
||
| Friday | ||
|---|---|---|
| Full Body Workout | ||
| Exercise | Sets | Reps |
| Kettlebell Swings (Warmup) | 30/30 * | 10 Minutes |
| Kettlebell Double Swings (10-15 reps/set) ** | 10 Min. | AMRAP |
| Push Ups Between Kettlebell Handles *** | 10 Min. | AMRAP |
| Kettlebell Clean and Press | 15 Min. **** | AMRAP |
| Bodyweight Chin Up | 15 Min. **** | AMRAP |
| Sandbag Get Up w/Lumberjack Press ***** | 15 Min. | AMRAP |
| Triceps | ||
|
* 30 seconds of swings followed by 30 seconds of rest. ** Maintain good form. ***Avoid training to failure. **** Sets are 1, 2, 3, 4, and 5 reps...repeat. Alternate between C&P and CU for prescribed reps. When you reach 5 & 5, repeat starting at 1 & 1 x AMSAP. ***** Shoulder bag > down > up > press bag to opposite shoulder > down > up > press bag back to start > dump bag = 1 rep - alternate starting shoulder each time. |
||
Comments (10)
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Posted Thu, 09/29/2011 - 21:51
and start over after the last day ?
Posted Fri, 09/30/2011 - 14:16
Yes, follow the Monday, Wednesday Friday structure.
Posted Tue, 10/11/2011 - 09:09
Hi excelent workout
Posted Tue, 11/08/2011 - 19:41
This work out seems awesome but where do we find the stones?
Posted Fri, 11/25/2011 - 13:52
Check out a local stone quarry or landscaping business. Ask a local farmer if he has any lying around.
Posted Wed, 11/16/2011 - 12:56
Would it be possible to substitute some of the sandbag and kettlebell movements (namely where the weight is pressed overhead)such as the lumberjack press, with a section of log? I have availability to actual sections of log (about three feet long, approx 60 lbs).
Posted Fri, 11/25/2011 - 13:53
Absolutely.
Posted Thu, 12/22/2011 - 16:49
Looks like a crossfitter's workout ;) I like.
Posted Wed, 05/02/2012 - 09:12
how many hours or minutes should one work out a day?
Posted Tue, 12/18/2012 - 12:36
Good workout
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