I think this is the first time I've done a workout in this format, which is funny because before I started ETK last year I was doing ladders at least once a week!
The ladders start at 10 reps per exercise, then 9, then 8, then 7... until you finish at 1. That's the end of the circuit - and I took a minute break before moving on to the next circuit so that I could rehydrate and catch my breath. I am sure that anyone else trying this will totally kill my times because it was HARD for me, and I didn't feel as strong as I normally do when I do these workouts.
First Couplet:
Swings and Double Bent Rows (7:27)
Second Couplet:
Swings and Push-ups (6:06)
Last Couplet:
Swings and In & Out Planks (7:13)
Just a few notes:
*The first couplet took the longest for me, and I think it's because I was taking the rows very steadily. My heart rate also got highest in that one because of using the lower body to stay in squat position while keeping the entire core tight - I had to take a couple of breaks. ;)
*The second couplet was hardest for me, I struggled through the push-ups once I hit 8 reps on through 4. It was easy after that, but I was shocked to see that I finished in about 6 minutes. I also notice that I need to work on my form a bit because my neck looks painful and my spine is out of alignment. Jordan has a clip about how to correct that by standing against a wall so I am going to start pronto.
*I love I&O planks, will til I die! My core feels so good when I do them. :D
AS THE REPS DECREASE THE WEIGHTS INCREASE! Gotta keep it challenging.
If anyone else does this, I would love to know what your times are!
I did not know what I wanted to do today... so I opted for a slight change and did this. My score for the first round with the rows was 6:20, but I forgot to time both the 2nd and 3rd rounds! They were pretty quick though (somewhere between 5 and 6 min.)
I liked the first couplet the most, as I benefited from increasing the weights on the rows. On the other couplets, I stuck with my heaviest bell 16 Kg. I have only had it a few weeks, but I did not really find 10 reps a challenge, though I do agree that the pushups got hard at about the 7/8 rep area, and then got easier again.
What I did learn is that on the low rep swings, my form sucked on starting the swing (have to go and review Marianne's new tutorials). To cure this, I opted to deadlift the bell first and then swing it, instead of placing the bell in front of me and swing it in towards me as I usually do. Its probably never an issue until you get to heavy weights, but I don't want to hurt myself. I guess it is easy to get complacent about form, esp when you have been doing something for a while, so THAT was a good lesson!
In all honesty, I prefer to do ladders with increasing reps or a pyramid from low to hight reps and back, or the other way. In RoP, I was doing ladders of increasing reps and those were really tough!
For today, this was a perfect workout, as I did not want to go heavy, but I needed something to get my heart going! Most of my workouts take longer than this, so it was really nice to get this done pretty fast.
Of course the middle segment wasn't that difficult you 100 PUSH UP GIRL! I admit that this workout was definitely not that hard, as that was my first "offical" week back into a rotation and was mostly to build swing strength and add some upper body in. Do you have a weighted vest? That would definitely make this harder. I have already decided that's what I am going to do next time.
I like your idea of going up in reps, even though it sounds painful, lol.
Im going to try this workout some time this week....I love trying different WO's you put up:) I did a ladder this morning before work alternating burpees&swings but I forgot to start my timer until I was on 7:( Felt like it took around ten min though... So my plan to start ETK Jan 1st didnt quite workout. Im still reading through the book and waiting for all my KB's to arrive. My 16kgs arrived last week but am still waiting for my 12 & 14 bells. Once they all arrive and I can start! I have been working on my pull ups (was hoping by xmas)but have still not been able to complete a pull up from a hanging position (I can do them from standing though) It has been about two months now that I have been praticing almost everyday...I know I need to be patient but does this seem like its taking me a long time? I've also only been trying chin ups, I thought once I could do a chin up I would move onto pull ups....should I continue on with this or switch my grip to pull ups?
Oh and HAPPY NEW YEAR!! Wish you and your fam all the best in 2011:)
I am having to start over on pull ups, too. I did them for the first time on Monday and I couldn't do 1 that wasn't from standing! I know that you build up your strenght VERY quickly when you are doing TGU and also when you start the Rite of Passage. Do you have a weighted vest? If you do use it, or find some way to add weight to your pull ups, that way when you do them w/o weight they will be easier. Doing hand stands against a wall also helps - a lot! Do a hand stand, hold for at least 15 seconds, and then try a pull up. http://www.youtube.com/watch?v=1QZlxQqXgZU
Is there a way to do ladders if I only have one kettlebell? Maybe I should do the rounds but keep the counts the same. I do want to try those in and out planks.
Oh, absolutely! Just row one arm at a time, here is just a really quick explanation of what it should look like: http://www.youtube.com/watch?v=J3zfFc1UfHo Of course it will take longer, but it will still work :)
I checked out your blog, you've got some yummy looking food there! Have you ever tried red leaf lettuce or escarole? That would be worth a try to add to your salad - those and Romaine are my favorite salad bases :)
I just happened to take a peek in your site and found this workout, which inspired me to get back on track, I thought it was going to be an easy one so I added a few things. it was challenging My score the first one I finished in 6:13 using the 12 kilo for the first count of 8 swings and then the 20 kilo for the rest. On the bent rows I used the 2 8 kilos.
The second couplet I finished in 6:40 5 using 12 kilo and when I got to count five I switched to the 2o kilo KB
the third swings at count 8 I used the 12 kilo (too light) and then the 20 kilo. I did plank climbers and the last count of 3 on I did them elevated. forgot to record the time but it is around 6 minutes
Then I did 15 evil jumps in 1:50 and 200 skips in 2:05
Comments
I liked the first couplet the most, as I benefited from increasing the weights on the rows. On the other couplets, I stuck with my heaviest bell 16 Kg. I have only had it a few weeks, but I did not really find 10 reps a challenge, though I do agree that the pushups got hard at about the 7/8 rep area, and then got easier again.
What I did learn is that on the low rep swings, my form sucked on starting the swing (have to go and review Marianne's new tutorials). To cure this, I opted to deadlift the bell first and then swing it, instead of placing the bell in front of me and swing it in towards me as I usually do. Its probably never an issue until you get to heavy weights, but I don't want to hurt myself. I guess it is easy to get complacent about form, esp when you have been doing something for a while, so THAT was a good lesson!
In all honesty, I prefer to do ladders with increasing reps or a pyramid from low to hight reps and back, or the other way. In RoP, I was doing ladders of increasing reps and those were really tough!
For today, this was a perfect workout, as I did not want to go heavy, but I needed something to get my heart going! Most of my workouts take longer than this, so it was really nice to get this done pretty fast.
Thanks!
~ Gillian
I like your idea of going up in reps, even though it sounds painful, lol.
Melissa
So my plan to start ETK Jan 1st didnt quite workout. Im still reading through the book and waiting for all my KB's to arrive. My 16kgs arrived last week but am still waiting for my 12 & 14 bells. Once they all arrive and I can start!
I have been working on my pull ups (was hoping by xmas)but have still not been able to complete a pull up from a hanging position (I can do them from standing though) It has been about two months now that I have been praticing almost everyday...I know I need to be patient but does this seem like its taking me a long time? I've also only been trying chin ups, I thought once I could do a chin up I would move onto pull ups....should I continue on with this or switch my grip to pull ups?
Oh and HAPPY NEW YEAR!! Wish you and your fam all the best in 2011:)
Let me know if that helps! :)
Melissa
http://www.youtube.com/watch?v=J3zfFc1UfHo
Of course it will take longer, but it will still work :)
I checked out your blog, you've got some yummy looking food there! Have you ever tried red leaf lettuce or escarole? That would be worth a try to add to your salad - those and Romaine are my favorite salad bases :)
Melissa
I just happened to take a peek in your site and found this workout, which inspired me to get back on track, I thought it was going to be an easy one so I added a few things. it was challenging
My score
the first one I finished in 6:13 using the 12 kilo for the first count of 8 swings and then the 20 kilo for the rest.
On the bent rows I used the 2 8 kilos.
The second couplet I finished in 6:40
5 using 12 kilo and when I got to count five I switched to the 2o kilo KB
the third swings at count 8 I used the 12 kilo (too light) and then the 20 kilo.
I did plank climbers and the last count of 3 on I did them elevated. forgot to record the time but it is around 6 minutes
Then I did 15 evil jumps in 1:50
and 200 skips in 2:05
Nice workout.
Melissa
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