A longer, grippy, posterior chain endurance test is on deck for this week’s #GutcheckThursday! This week’s workout is a remix of a workout submitted by ICE Fitness Athlete Faculty member Guillermo H. Contreras!
Intended Stimulus
A little longer than normal, this week’s workout will reward those athletes who can maintain a hard but steady pace on the rower while fighting through the building grip fatigue from the rower & ascending reps of the kettlebell swing. Those that can maintain 1250 cal/hour or higher (1 cal per pull) will slowly pull away, especially in later round as the calorie demand increases. Choose a kettlebell weight that allows you to stay unbroken at least through the sets of 10 & 20, and maybe even the set of 30
Movement Standards
The American kettlebell swing finishes at the top, arms in line with ears, elbows fully extended, bell facing the ceiling and at the bottom with the bell of the kettlebell passing below the level of the hip
Adaptations / Modifications / Scales
Reduce the kettlebell load as needed to perform the rounds of 10, 20, and possibly 30 unbroken
If time or volume are a concern this week, consider modifying the rep scheme: a ladder of 10/20/30/40/50 results in 150 repetitions which can be a lot for a deconditioned athlete. Consider a rep scheme of 42-30-18 (90 reps of each movement) or even 1-2-3-4-5-6-7-8-9-10 (55 reps of each movement)
If going overhead is not in the cards this week, scale the American swing to a Russian (eye-level) swing
Substitute a bike this week in place of a rower, or consider performing a 100/200/300/400/500 m run in place of the 10-20-30-40-50 calories
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As always, tag us in your timelapse on Instagram to participate!
