Barbell + 1 KB Workout D
The Barbell + 1 KB Workout D routine first appeared in Issue #2. The Barbell + 1 KB Workout D routine is a strength-focused kettlebell and rope workout using seven circuits with seven exercises total.
The following workout features seven exercises in seven circuits. Perform all exercises one after the other without rest until all reps of each round are complete. Rest 1 to 2 minutes between rounds.
|Equipment||Kettlebell and Ropes|
|Body Focus||Upper Body|
|Set||Exercise||Rounds x Reps/Time|
|A:||Pull Up||40 REPS (Can Be Cut into 7 Sets)|
|B:||Low Row Machine||4 x 9-11 REPS|
|C:||KB Clean from Floor||4 x 5 REPS ES|
|D:||Tate Press||3 x 25 REPS|
|E:||KB Spider Curl||6 x 8 REPS ES|
|F:||Battle Ropes||8 x 15 SEC ES|
|G:||Banded Tricep Press Down w/ External Rotation||75 REPS (Can Be Cut into Multiple Sets)|