The Toughest Workout - Ever


March 06, 2018

I love being asked to write up workouts that are “difficult."

I usually ask, “how difficult do you want to make it?” Any workout can be made more difficult by adding hills and stairs. I purposely made those plural because 1 set of stairs or 1 hill just isn’t painful enough =)

The beauty of using stairs and hills is the simple fact that you have to lift your legs up to lift your feet up. It is too easy for the body to start to shuffle the feet when fatigue sets in. Try shuffling up a flight of stairs, or shuffling down for that matter.

Shuffling the feet while running is a really bad habit. So how do you know if you have it? To produce power, the knee must lift UP (close to hip height if going FAST). 

Look at Sprinters and really good Marathon runners (6 minute milers). They do not shuffle and in fact have a knee drive that would make most people’s hip flexors scream with envy.

Enough with all of the “side course” stuff, let’s get into the “meat and potatoes!"

Workout #1


*AMRAP 30 MIN
PKB 1 arm swing X 40 (20 each side)
Hill sprint without bag
Bear Crawl the last 20 feet BACKWARD
Or
*AMRAP 30min
PKB 1 arm swing X 40 (20 each side)
Stair sprint
Bear Crawl last 2 landings BACKWARD

 

Workout #2 (for grip strength)


*AMRAP 30 min
PKB 2 arm (PKB in each hand) Squat Press (Thruster) X20
Farmer carry up the hill
OR
*AMRAP 30 min
PKB 2 arm (PKB in each hand) Squat Press (Thruster) X20
Farmer Carry up the stairs

*Note: I usually won’t do AMRAP because of form breaking down in the later rounds but in the case of swings and carries it works well because it is very hard to rush any part of this workout and produce bad form.

 

For all you Rocky fans out there, here is a doosie :)

2 minutes work: 2 minutes rest: the best 20 minutes you will spend all week!
1st set: Fill 2 PKB’s to the brim.
Place the bags on your shoulders and go for a duck walk, see photo.
Second set: Empty out a small amount of sand out of each bag.
Repeat walk
Third set: Empty out a small amount of sand out of each bag.
Repeat walk
Fourth set: Empty out a small amount of sand out of each bag.
Repeat walk
Fifth set: Empty out a small amount of sand out of each bag.
Repeat walk

Enjoy!!!

 

Robert is a former RKC and Strong First Team Leader. He’s the creator of “Kettlebells at 10,000ft” video workout series and Kettlebell Training: The Basics (Apple App). You can reach Robert at robert@kbinstructor.com



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