A Stacking Workout with Tim Shuman, RKCII of OrlandoKettlebells.com Fitcamp

Tim had a brutal little plan for us today - check out this seemingly simple but extremely effective workout:
Each round adds an exercise - soooo fire up your gymboss timer for 30 second intervals:

• Start with 30 seconds of left hand, one hand kettlebell swings,
• on the beep switch to right hand one hand swings.

30 seconds rest
then...

• 30 seconds left hand swings, 30 seconds right hand swings
• 30 seconds left hand cleans, 30 seconds right hand cleans.

30 seconds rest

• 30 seconds left hand swings, 30 seconds right hand swings,
• 30 seconds left hand kettlebell cleans, 30 seconds right hand cleans,
• 30 seconds left hand rows, 30 seconds right hand rows.

30 seconds rest (whew!)
THEN..

• 30 seconds left hand swings, 30 seconds right hand swings,
• 30 seconds left hand kettlebell cleans, 30 seconds right hand cleans,
• 30 seconds left hand rows, 30 seconds right hand rows,
• 30 seconds of pushups (which by this point feel like some kind of "break")

30 seconds rest

• 30 seconds left hand swings, 30 seconds right hand swings,
• 30 seconds left hand kettlebell cleans, 30 seconds right hand cleans,
• 30 seconds left hand rows, 30 seconds right hand rows,
• 30 seconds of pushups,
• 30 seconds left hand kettlebell presses, 30 seconds right hand kettlebell presses.

30 seconds (or a little more) rest

• 30 seconds left hand swings, 30 seconds right hand swings,
• 30 seconds left hand kettlebell cleans, 30 seconds right hand cleans,
• 30 seconds left hand rows, 30 seconds right hand rows,
• 30 seconds of pushups,
• 30 seconds left hand kettlebell presses, 30 seconds right hand kettlebell presses,
• 30 seconds left hand one leg deadlifts, 30 seconds right hand one leg deadlifts

30 seconds (or a little more) rest

• 30 seconds left hand swings, 30 seconds right hand swings,
• 30 seconds left hand kettlebell cleans, 30 seconds right hand cleans,
• 30 seconds left hand rows, 30 seconds right hand rows,
• 30 seconds of pushups,
• 30 seconds left hand kettlebell presses, 30 seconds right hand kettlebell presses,
• 30 seconds left hand one leg deadlifts, 30 seconds right hand one leg deadlifts,
• 30 seconds kettlebell snatches left hand, 30 seconds kettlebell snatches right hand

30 seconds to 1:30 rest

• 30 seconds left hand swings, 30 seconds right hand swings,
• 30 seconds left hand kettlebell cleans, 30 seconds right hand cleans,
• 30 seconds left hand rows, 30 seconds right hand rows,
• 30 seconds of pushups,
• 30 seconds left hand kettlebell presses, 30 seconds right hand kettlebell presses,
• 30 seconds left hand one leg deadlifts, 30 seconds right hand one leg deadlifts,
• 30 seconds kettlebell snatches left hand, 30 seconds kettlebell snatches right hand,
• one Turkish Get Up on each side.

Then do some much needed cooldown and joint mobility exercises.
Told you, we don't kid around! :)
 
 
Check out OrlandoKettlebells.com for more info about Tim Shuman's Fitcamp, small group training and one on one training. He helped me prepare for the RKC for over a year and I can personally vouch for his awesome coaching skills.