Hello to one and all, welcome back for another week of DSW fitness UK’s Tuesday Challenge workout. I hope that we all put a proper shift in on last week’s workout, some new movements in there that we haven’t seen before. This week we are going back to basics, beautifully simple movements combined for a brutally effective outcome!
This last week for me has flown by! As well as my usual coaching going on at Unit G6 I was also at BodyPower, the world’s largest fitness expo, Friday, Saturday and Sunday. I was there in my role as Senior Coach Educator for KBT Education and initially was a bit sceptical about how things would go. I have to say however it was an AMAZING experience. So many awesome and inspirational people all together under one roof, I had a great time. I would highly recommend going next year to anyone that is interested in the fitness community.
On the Saturday I was invited to give a lecture on the “Back to Basics” stage on the subject of Strength and Conditioning for Competitive CrossFit Athletes. I thought that because of the subject matter I wouldn’t really get that much interest but I have to say my email inbox has exploded since the weekend with people saying how much they really enjoyed my perspective on the subject, I want to take this opportunity to thank each and every person that has got in contact and I promise I will personally respond back to you one I have the chance!
Anyway, enough about the past. I have been full steam ahead with my own training so far this week, gym was nice and busy on Monday evening and all my athletes are getting a lot stronger! I have tested this week’s workout on my boxer and also on myself, it’s a good one this week but is going to take me a while to explain! The workout in it’s most simple form is below:
10-1 Reps of:
10M Deadwalk Complex (M@24KG/F@20KG)
2x KB Clean & Press (M@20KG/F@16KG)
10M Deadwalk Complex
2x KB Thrusters (M@16KG/F@12KG)
(Deadwalk Complex is 5x Deadlifts into a 10M Farmer’s Walk into 5x Deadlifts)
Above is a very poor drawing of the set up of the workout. You will have 2 separate stations 10M apart. One will where you will complete C&P and the other one you will complete Thrusters, you will move between the two doing a farmer’s walk at 24KG each hand if you are a boy, 20kg each hand if you are a girl.
You start at point “B”, do 5x Double KB Deadlifts with 2x 24KG Kettlebells if you are a boy, 2x 20KG Kettlebells if you are a girl. Once you have done your 5 deadlifts at point “B” you then Farmers walk holding the KBs to point “A” and do 5 more deadlifts.
At this point you then set the 24s/20s down and complete 10x Double KB Clean & Press with 2 20KG KBs if you are male, 16KGs if you are a female. Once the 10 reps are completed you then pick up your 2x 24KG/20KG kettlebells from point “A” and do 5x Deadlifts, 10M walk to point “B” holding them and then 5 more deadlifts.
At this point you then complete 10x Double KB Thrusters, men at 16KG and females at 12KG. Once the ten reps are complete you are back where the workout began. You then go through the above complex again as you did from the start but decrease the reps by 1 on the C&P and Thruster stations. the Deadlifts always remain 5 at point A and B. You keep going until you complete all of the reps at station A and B, finishing with 1x Thruster!
This is a beast of a workout, it gets very tough on your grip strength and if you do not employ proper technique on the Thrusters and C&P then you will fatigue very quickly. Make sure you are using your legs as much as you can for both of those movements, as well as keeping your back nice and tight on the deadlifts and farmers walk.
I’m off now guys as I have emails to reply to, athletes to coach and weights to lift! If you need any more help or explanation for this workout then email me on firstname.lastname@example.org and I will be more than happy to help you out. Until next time, have fun, get comfortable being in-comfortable and stay STRONG!