Nothing too crazy here. Just a solid 15:00 session before supper. I took out the 16, 24, and 32 kg competition bells (as that’s about all I have left after lending the rest out to teammates haha) and did clean and presses and loaded carries. First, I hit the double kettlebell clean and presses. I […]
This is one of my mainstays. Pick five different objects, carry each for 100 meters, and repeat for two rounds – one kilometer of non-stop fun. Bonus points if you wear your ruck throughout. Today was two sixty pound sandbags, two cinder blocks, a 110-pound sandbag, the yoke with a 25-pound plate dangling from each […]
Introducing the newest Conviction Kettlebell Club Challenge – Deep 6. This challenge consists of the six key kettlebell movements: the swing, snatch, clean, press, front squat, and get-up. To achieve this challenge the participant must complete the following for five rounds on each side with no rest: 5 one-arm swings 5 snatches 5 clean and […]
This kettlebell mobility flow is a great warm-up or standalone session. Use a light kettlebell and complete the following: Arm-bar Get-up Windmill Then move right into: Waiter walk Rack walk Suitcase Carry I alternated round with a 16kg and 20kg bell today. Five rounds with each bell per side.
I came across the Goblet Squat Challenge when Alwyn Cosgrove posted it to his Instagram account. The challenge was to do as many goblet squats as possible in one set using the kettlebell that’s closest to half your bodyweight. I figured I’d give it a go. I used the 40kg bell. Max used to 20kg, […]
Looking for fifteen minutes of discomfort? Give this Work Capacity session a try. Five rounds: 20 double clean and jerks 50-meter bear hug carry I was only using 16 kg kettlebells, but my arms were pretty fried by the end.
We switched up our Saturday hills today. After rucking to a shorter, steeper hill, we did a 5-second hill sprint (25 meters) every 30 seconds for 15:00. This allowed for just enough time to walk back down the hill and regroup before sprinting again. My heart rate stayed aerobic the entire time, yet I was […]
Here’s a quick sandbag session from yesterday. This is a great one you can sneak in throughout the day as it takes less than 10 minutes. All you’re going to do is a Bear Complex (power clean/front squat/push press/back squat/push press) for ten rounds, with a 100-meter sandbag carry after each back squat. That’s ten […]
I’ve been there. Stuck at home or in a hotel with zero equipment, trying to get a workout in. There’s no need to panic, though. You can still hit the five fundamental human movements – push, pull, hinge, squat, and loaded carry – without any equipment. Push Planks Wall push-ups Push-ups One-arm push-ups Pull Batwing […]
You don’t need much for this workout. Just a rock and somewhere to throw it. Give the following a try for 3-5 rounds and you’ll feel like a beast: 10 Clean and Presses 10 Clean and Throws 10 Bear Hug Squats 10 Over the Shoulder Throws Too easy? Get a bigger rock.