7 PAX took the red pill and braved a brand new work out Tuesday night at BRP: THUNDERDOME! Focused on strength building and core fitness the PAX thrived through a 45 minute sandbags and kettelbell smokefest. The inaugural launch went down like this:
Warmarama
- SSH 15X IC
- Mountain Climbers 15X IC
- Squats 10X IC
- Muricans 10X IC
The Thang
The PAX were broken up into three groups (2, 2, and 3) and performed 3 sets of 10-15 reps/exercise (the group of 3 doubled down on one of the exercises and thus performed 2 sets of 10 reps/exercise equalling the same total reps as the other 2 groups). Within each circuit the partners would rotate back and forth exercises until all 3 sets/exercise were complete (for example, partner 1 performed first set of Clean/Squat/Press while partner 2 performed first set of Around the World. Then partners would swap to perform first set of the other exercise). PAX would complete full circuit before rotating to next circuit. No rest between sets, 30 second rest between circuits.
Round 1
Circuit 1 (40lb sandbag, 45lb Bulgarian sandbag)
- Clean/Squat/Press with 40lb sandbag – 3 sets/10 reps
- Around the World with Bulgarian sandbag – 3 sets/10 reps
Circuit 2 (60lb sandbag, 35lb kettelbell)
- Shouldering/Squat with 60lb sandbag – 3 sets/10 reps
- KB swings with 35lb KB – 3 sets/15 reps
Circut 3 (80lb sandbag, 35 kettelbell)
- Deadlift with 80lb sandbag – 3 sets/10 reps
- Lunge and twist with 35lb KB – 3 sets/10 reps
Round 2
Circuit 1 (40lb sandbag, 45lb Bulgarian sandbag)
- Power burpees with 40lb sandbag – 3 sets/10 reps
- Power snatches with Bulgerian sandbag – 3 sets/10 reps
Circuit 2 (60lb sandbag, 35lb kettelbell)
- Bent over rows with 60lb sandbag – 3 sets/10 reps
- Goblet squat/Press with 35lb KB – 3 sets/10 reps
Circuit 3 (80lb sandbag, 35lb kettelbell)
- Squats with 80lb sandbag – 3 sets/10 reps
- Skull crushers with 35lb KB – 3 sets/15 reps
COT
Smoldering Moleskin:
- TCLAPS to all the PAX for trusting YHC and braving our newest workout, especially on short notice. This started as a conversation for HTL prep and after one night has blossomed into a full-fledged workout.
- Welcome out Scrum (Ramrod's little bro)!
- Thanks Capone for bringing out your 50lb bag, that was crucial.
- Bullet, I think it's time for a new pre-workout diet, bro.
- Very little mumblechatter, a whole lotta grunting (is that weird??)
- Seriously though, amazing job by all the PAX. Great intensity and great effort. Very excited to see how this workout evolves and grows.
- Humbled, as always, to lead a great group of men