This is one installment in a series of workouts that form the nucleus of my exercise regimen. Almost any workout that I do is some variation on a workout in this series. The list includes a blend of strength conditioning and metabolic resistance training utilizing intervals or strategic rests. They are in keeping with my personal fitness goals which may be different from yours, so modify or tweak or disregard them altogether. And as always feel free to leave a comment or question below!
The Workout
Complete as many rounds as possible (AMRAP) in 12 minutes of the following:
A) 20 kettlebell swings
B) Jog 100M
How I Do It
After warming up with some pushups and some light swings, I will use a 53# kettlebell. Alternatively, I’ve also done 15 swings with a 70# kettlebell, which is considerably harder. I’ve paced out 100M around my cul-de-sac, so I run right in my neighborhood. It works out well.
Explanation
This one is intended to toughen you up mentally as well as physically. It may not seem like much, but this is a tough workout. Give it a shot and you’ll see what I mean. If it’s too easy, you can jog more quickly or increase the weight on the swings. You can also adjust the timer. There’s nothing magical about 12 minutes; you can do it for 10 minutes or for 20.
This is referred to as “The Manmaker” by Pavel Tsatsouline in his book Enter the Kettlebell. At first I thought it would be easy. I was wrong. Pavel mentions in the book that the idea behind 12 minutes is that most guys’ threshold is about 10 minutes. So it will push the hardest “comrades.”
Really simple, and really effective. Give it a shot and type a comment to let us know what you think.
I am intriuged and might give this a shot, thanks for sharing 🙂 I will let you guys know how it goes!!