Subversive Fitness: Day 246 of 360

Greg Walsh


Rochester, New York, United States

Strength and Conditioning


Day 246 of 360

5 rounds of:


4-position kettlebell squat drill:
3 Kettlebell front squat (Left)
5 Kettlebell back squat (Left)
3 Kettlebell front squat (Right)
5 Kettlebell back squat (Right)


3 + 5 + 3 + 5 = 1 round. Goal is fluid, seamless transitions from front to back, and left to right. Each set should pose a significant challenge weight-wise- weakest lift/ transition governs weight.




Perform 10 push-up and
5 underhand bodyweight row immediately following each round of squats, and
rest as needed once the three movements are complete.



Then, 5 minutes of:


“Burpees from the bottom”


”Burpees from the bottom” simply begin and end with your chest on the floor. Today, the trainer will call out a specific number of reps and intersperse varied durations of rest between them, and athletes will remain with chest on the ground ready to go until directed (very similar to our sprint start).


In a group, completing the designated number quickly will lead to a few extra breaths of rest between sets. If a set needs to be skipped due to fatigue, perform 20 additional burpees when the drill is over.


And then, for max calories:


One minute Airdyne sprint



Breathe, focus, and drive. This is a sprint, not a jog- no pacing. The goal is matching output from previous outing; Matching effort should go without saying.


And finally “Time under tension”:


Double kettlebell rack hold @ as heavy as possible +
50 “Prison” Abmat sit-up +
50 Hollow rock


Lift and hold in strong, organized kettlebell rack position.


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.


Stand strong and organized- tension helps build strength, provided we stay engaged in the process.


Sit-ups: Break as needed to maintain the integrity of movement; No lazy reps in either variation.

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