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Description of Workout:
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
AMRAP = As Many Reps As Possible.
Monday
Fullbody Workout
Exercise Sets Rep Goal
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
Fullbody Workout
Exercise Sets Rep Goal
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
Fullbody Workout
Exercise Sets Rep Goal
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
Notes
* 30 seconds of swings followed by 30 seconds of rest.
***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. contact www.sahealthblog.com
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