GrappleStrength
Martial Arts, WrestlingThe program involves 3 kettlebell and 3 bodyweight training sessions per week, divided into four two-week stages, with a gradual complication of tasks. You can do them as separate workouts or use them as a warm-up/cooldown
For bodyweight training sessions according to the program, only one square meter of space is required - no inventory is needed.
The program provides for the progression of loads: from short and simple to long and complex workouts, which will be a test for those who do not doubt their strength and endurance.
6 sessions per week
Must use App app to view and log training
Program Training
Circuit
A
1 min kettlebell swings 1 min goblet squats 1 min kettlebell press (30'' each hand) 1 min kettlebell swings
Circuit
B
1 min kettlebell swings 1 min kettlebell clean (30'' each hand) 1 min kettlebell press (30'' each hand) 1 min kettlebell snatch (30'' each hand)
Circuit
C
1 min sumo high pull 1 min kettlebell swings 1 min goblet squats
Circuit
A
5 Rounds for time 40 lunges 20 push-up 20 leg raises
Circuit
A
1 min sumo high pull 1 min goblet squats 1 min kettlebell swings
Circuit
B
1 min kettlebell clean (by one hand) 1 min goblet squats 1 min kettlebell clean (by other hand)
Circuit
C
1 min kettlebell push press (by one hand) 1 min goblet squats 1 min kettlebell push press (by other hand)
Circuit
A
3 Rounds 50 lunges 50 push-up 1 ' plank hold
Circuit
A
1 min kettlebell swings 1 min kettlebell clean (30'' each hand) 1 min kettlebell press (30'' each hand) 1 min kettlebell snatch (30'' each hand)
Circuit
B
1 min kettlebell swings 1 min goblet squats 1 min kettlebell press (30'' each hand)
Circuit
C
1 min kettlebell swings 1 min kettlebell deadlift 1 min kettlebell sumo high pull
Circuit
A
3 Rounds 20 push-up 40 jump squat 40 leg raises
