Time: 7:15 AM (for a 7:30 Start), aim to start "Stef loses it" at 8:00AM so that he is fully recuperated :-)
Equipment: KB (16, 20, 24, 28, 32), 2x V2.0 Slosh Pipes, 2 sets Parallettes, Medicine Ball
Warm-Up
Medicine Ball Throw sequence (Over Head, Side throw, etc)
1 x SloshPipe Static Overhead Hold – For max time
1 x Kettlebell complex
10x One-arm KB Swing (each side) 10x RTW (both directions) 10x Figure 8 (front-to-back) 10x Figure 8 (back-to-front) 10x Goblet Squat 10x Push Squat 10x Standing Halo 10x Deck Squat 10x Half-TGU (each side) 10x Windmill (each side), alternate arms and do One-arm Snatch to switch sides 10x One-arm OHS (each side) 10x Get-up (each side)
Stef Loses It
Sloshpipe Zercher Hold (or Jesus Hold) Squat: 30-20-10-20-30 (if your not using the pipe then double the reps and go deep)
50M beach sprint to next station
KB Swing: 30-20-10-20-30 50M beach sprint to next station
Parallette Push-Up: 30-20-10-20-30100M beach sprint back to start
5 rounds
1st round looks like: 30 x Slosh Pipe Squat + 50M Sprint + 30x KBS + 50M Sprint + 30 x Parallette Push-up + 100M sprint2nd round looks like: 20 x Slosh Pipe Squat + 50M Sprint + 20x KBS + 50M Sprint + 20 x Parallette Push-up + 100M sprint
Swim cool down
1 comment:
Great session guys, slosh pipe holds were disappointing for most, I managed 3mins but the effort level seemed low for some reason, maybe the med ball throwing was more taxing than we realised?
KB complex was much better in the sand, the deck squats weren't harder and the get ups were ok too. I was using a 20kg KB as well.
'Stef loses it' was hard work, in a good way. The KB swings were very challenging, 30 swings is a bigger task than you first think. 20kg KB for me in this one too.
Definitely one to revisit, a great morning down the beach and a great workout.
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