Today's Variety Workout

I put together a nice workout for my variety day. Thought I'd share.
It takes about an hour to perform, not including preparation and cool down.


15-minutes of 28kg Getups
5 min: 1 Sets of one Getup Per
5 min: 3 Consecutive Getups per arm
5-min: 5 snatches + 1 Get Down, Switch Arms & Repeat
6 Snatches + 1 Get Down, Switch Arms & repeat
Keep adding one snatch rep + 1 Getup, repeat

15-minutes Pullups & Pistols
1 28kg Pullup, 1 14kg Pullup, 1 bodyweight Pullup
1 28 Pistol/leg, 1 14kg pistol/leg, 1 bodyweight "naked" pistol / leg
repeat for as many sets as possible in 15 minutes.

10-minutes Mini-Grad Challenge " The Meat Grinder"
The thought  here was to prepare for the upcoming RKC 2 and double kettlebell work while mimicking the Grad-Challenge type workouts used at the end of the RKC weekend.

3 sets of bells 2x24kg, 2x20kg, 2x16kg
5 cleans, 6~8 walking see-saw presses (5 yrds), 5 front squats, Racked carries back to starting point, repeat with lighter bells, repeat with lighter bells,
Start over with Heaviest set of bells & repeat the whole process again.
Perform at least two circuits.

Note: This would be fun to do again with 32s, 24s and 16s.

10-min 48kg Swing Intervals Well Done
20 seconds of work, 10 seconds of rest
first 10 rounds: 10 sets of 10 1-Hand swings
second 10 rounds: 10 sets of 10 2-Hand swings