• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Breaking Muscle

Breaking Muscle

Breaking Muscle

  • Fitness
  • Workouts
    • Best Shoulder Workouts
    • Best Chest Workouts
    • Best Leg Workouts
    • Best Leg Exercises
    • Best Biceps Exercises
    • Best Kettlebell Exercises
    • Best Back Workouts
    • Best HIIT Workouts
    • Best Triceps Exercises
    • Best Arm Workouts
  • Reviews
    • Supplements
      • Best Pre-Workouts
      • Best Whey Protein
    • Equipment
      • Best Home Gym Machines
    • Certifications
      • ISSA Review
  • News
  • Exercise Guides
    • Legs
      • Back Squat
      • Bulgarian Split Squat
      • Goblet Squat
      • Zercher Squat
      • Standing Calf Raise
      • Hack Squat
    • Chest
      • Bench Press
      • Dumbbell Bench Press
      • Close-Grip Bench Press
      • Incline Bench Press
    • Shoulders
      • Overhead Dumbbell Press
      • Lateral Raise
    • Arms
      • Chin-Up
      • Weighted Pull-Up
      • Triceps Pushdown
    • Back
      • Deadlift
      • Trap Bar Deadlift
      • Lat Pulldown
      • Inverted Row
      • Bent-Over Barbell Row
      • Single-Arm Dumbbell Row
      • Pendlay Row
Workouts

Subversive Fitness: Day 165 of 360

Hustle, stay engaged, and work hard in this simple conditioning; You’ll get out exactly what you put in.

Greg Walsh

Written by Greg Walsh Last updated on August 7, 2017

Day 165 of 360

2 aggressive rounds of:

25 Kettlebell “Short swing” @ minimum ½ BW
50 Tire smash (Any variation) @ 6/8lb W., 10/12lb. M
25 Inchworm

If needed at all, rest is taken after inchworm.

Kettlebell swing reminder: Power and position govern weight- If we lose our strong hinge, back rounds, or legs fail to snap straight in the “drive” portion of the movement, adjust accordingly and continue safely.

”Short swing” simply denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height.

Note: In order for hitting a tire with a hammer to be more than novelty, it needs to be performed with power, precision, and fluidity. Focus on mechanics, execution, and timing, and hit the tire like you mean it.

Then:

100 Jumprope
1 minute plank hold (Organized top of push-up)
100 Jumprope
1 minute bar hang
100 Jumprope
1 minute bodyweight row hold (Upside-down plank- use barbell + double overhand grip for hold)
50 calories Airdyne (Alternating arms + legs (full-body) with arms-only (feet on pegs) in exact 5-calorie intervals)

Hustle, stay engaged, and work hard in this simple conditioning; You’ll get out exactly what you put in.

Airdyne: Drive power from your midline, and move the bike with your whole body.

Position breaks in holds: 10 burpees each, accumulated and completed at the end.

And then, “Time under tension”:

One- arm bodyweight row hold (Use barbell + overhand grip for hold)

Brace as needed with non-working arm, and switch arms as needed. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.

Greg Walsh

About Greg Walsh

Greg Walsh is a product of counter-culture, and remains immersed in it to this day. The discovery of BMX bike riding and hardcore music in early adolescence opened a door of questioning and critical-thinking that has paved the way for everything since. Action sports, hardcore music, martial arts, and strength and conditioning have all proven to be lifesavers, not simply pastimes, and contributing to each in the best ways humanly possible is Greg’s daily mission.

Wolf Brigade is headquartered in Rochester, New York, and is the product of Greg's lengthy training experience and varied physical backgrounds. Their website chronicles and details daily training, and contains hundreds of videos, pictures, quotes, and pieces of writing. Greg’s non-fitness writing website, War of Attrition, accepts subscribers and his first novel, Theft of the Age, will be available everywhere in the fall of 2015.

View All Articles

Recommended Articles

screenshot2015-05-28at95247pm
An 8-Week Longevity-Based Program for Masters Weightlifters
subversivefitnessboxjump
Subversive Fitness: Day 360 Of 360
subversivefitnessmace360
Subversive Fitness: Day 359 Of 360
subversivefitnesskettlebellclean
Subversive Fitness: Day 358 Of 360

Primary Sidebar

Latest Articles

Legendary Ronnie Coleman Explains the Four Bodybuilding Poses That Built His Career

2023 Clash On The Coast Results — Sumer Johnson and Andrew Clayton Triumphant

Jay Cutler Believes Bodybuilding’s Men’s Open is Returning to Its Greatest Era

Sherine Marcelle (90KG) Scores All-Time Raw World Record Squat of 262.3 Kilograms (579 Pounds)

Latest Reviews

ISSA Personal Trainer Certification Review

ISSA Personal Trainer Certification Review

Best Whey Proteins for Packing on Muscle, Shredding Down, Meal Replacement, and More

Best Pre-Workouts for Building Muscle, Running, Taste, and More

Best Home Gym Machines

Best Home Gym Machines

woman lifting barbell

Be the smartest person in your gym

The Breaking Muscle newsletter is everything you need to know about strength in a 3 minute read.

I WANT IN!

Breaking Muscle is the fitness world’s preeminent destination for timely, high-quality information on exercise, fitness, health, and nutrition. Our audience encompasses the entire spectrum of the fitness community: consumers, aficionados, fitness professionals, and business owners. We seek to inform, educate and advocate for this community.

  • Reviews
  • Healthy Eating
  • Workouts
  • Fitness
  • News

Follow Us

  • Facebook
  • Twitter
  • Instagram
  • Pinterest
  • RSS Feed

© 2023 · Breaking Muscle · Terms of Use · Privacy Policy · Affiliate Disclaimer · Accessibility · About