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Fitness

Sunday Seven: The Week’s 7 Most Popular Articles, Vol. 100

Every Sunday we post the "Sunday Seven" so you can quickly see the seven most popular articles of the week. This week: the 10 x 3 protocol, the best exercises for muay Thai, and more!

Mindith Rahmat

Written by Mindith Rahmat Last updated on Nov 22, 2021

Every Sunday we post the “Sunday Seven” so you can quickly see the seven most popular articles of the week. This week’s most popular posts cover the 10 x 3 protocol, the best exercises for muay Thai, the 300 Swings a Day Kettlebell Challenge, the CrossFit Games leaderboard, the get up, the Tactical Strength Challenge, and controlling overhead movement.

1. Why 10 x 3 Is Best for Strength and Size (Andrew Read)

Everyone knows typical gym training begins with three sets of ten. But what happens when you do ten sets of three? Give it a try for six weeks and see how fast you grow in size and strength.

2. The 5 Most Effective Strength and Conditioning Exercises for Muay Thai (Orion Lee)

If you practice martial arts, then you need to strength train in order to maximize your performance. Here are the top five bang-for-your-buck exercises for fighters.

3. Join the 300 Swings a Day Kettlebell Challenge and Burn an Extra 947 Calories a Day (Breaking Muscle HQ)

Introducing the 300 Swings a Day, 30-Day Kettlebell Challenge for those who want to blast fat, boost muscle, and build ‘kettlebooty.’ Are you in?

4. The CrossFit Games Open: Let Go of the Leaderboard (Patrick McCarty)

Your position on the leaderboard and in your box is completely arbitrary, based on the huge variable that is everyone else. Why would you define yourself according to variables you cannot control?

5. The Value of the Get Up: Broken Down Into 6 Pieces (Andrew Read)

Here’s a list of reasons why you should be doing the get up, broken down by section – as in, the various sections of the movement itself. And no, it’s not just simply standing up with a bell.

6. 4 Reasons Why Everyone Should Participate in the Tactical Strength Challenge (Craig Marker)

The StrongFirst Tactical Strength Challenge is based on functional and varied exercises that challenge an athlete’s strength and endurance. Are you signed up?

7. Getting Control of Overhead Movement: 5 Basic Drills to Prepare the Body (Lauren Beasley)

Everyone needs to perform overhead shoulder movement. Here are five drills to activate muscles, layer movements together, and prep for overhead work.

Photo courtesy of Al Kavadlo and DragonDoor.

Mindith Rahmat

About Mindith Rahmat

Mindith is a born mover. She has spent her life exploring various athletic disciplines, starting with ballet and modern dance from an early age. She went on to become a E-RYT 500 certified yoga therapist and teacher and discovered CrossFit after the birth of her daughter.

Mindith coached CrossFit at a number of boxes near her home in Southern California, which lead to her involvement in Russian kettlebells and Olympic weightlifting. She has coached a wide variety of populations and cares deeply for women’s health, specializing in pregnancy and postpartum fitness. She is currently studying the principles of Natural Movement and Kettlebell Sport, and is working to complete an additional teacher training in the Taoist art of Yin Yoga with Master Paulie Zink.

Mindith founded Breaking Muscle in 2011. Over 5 million people a month have visited the site, hundreds of thousands of them follow Breaking Muscle on social media, nearly 2,000 coaches have written or appeared on its pages, and there are thousands of free, fully-formed training plans freely available. Breaking Muscle has won numerous awards in the industry and is recognized for pioneering new approaches to fitness and coaching techniques. In 2021, Breaking Muscle was acquired by Barbend. Mindith continues to devote time to her kids, pursue her doctorate in psychology, do research, and teach.

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