Subversive Fitness: Day 124 of 360

Greg Walsh


Rochester, New York, United States

Strength and Conditioning



Day 124 of 360

9 rounds of the following kettlebell complex:


7 Deadlift
5 High pull
3 Full-range high pull
(Up to) 1 minute rest


Today, entire sequence is performed with one kettlebell- Heaviest 3-rep full-range high pull governs weight in each round. If position breaks or true overhead becomes unsustainable, adjust one interval down and continue safely.



Then, 10 rounds of:


10 Hollow rock
5 Push-up (Scaled to ability in each round)
50 Jumprope
:15 sec. rest


If rest feels unnecessary in the first few rounds, work harder and make it mandatory in the last few. Scaled to ability = Each rep/ set/ movement poses a significant challenge for each athletes individual skill level; Put in what you expect to get out.


Advanced push-up suggestions include: Dynamic push-up, ring push-up, Hindu push-up.


And then, “Time under tension”:


50 1-arm kettlebell swing @ 25lb. W, 35lb. M (cool-down weight) + 30-calorie Airdyne cool-down


Switch arms in 5-rep sets; If designated weight is not a cool-down weight, adjust accordingly. Pace on Airdyne is approx. 50% of max RPM.

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