Day 13: .Single-Limb Ballistic Kettlebell & Bodyweight Workout

Day 13 of the Fitness is Function Workout Program is a Single-Limb Ballistic Kettlebell & Bodyweight Workout.

Workout Program: Fitness Is Function
Workout Plan: Unconventional Training Basics
Day: 13 of 28

Day 13: .Single-Limb Ballistic Kettlebell & Bodyweight Workout Video:

Day 13: .Single-Limb Ballistic Kettlebell & Bodyweight Workout Instructions:

A1 Snatch (Right) - 3-5 x10
A2: 1-Leg Push Up (Right) - 3-5 x 10
A3: Snatch (Left) - 3-5 x 10
A4: 1-Leg Push Up (Left) - 3-5 x10
B1: High Pull (Right) - 3-5 x10
B2: Pistol Deck Squat (Right) - 3-5 x10
B3: High Pull ( left) - 3-5 x 10
B4: Pistol Deck Squat (Left) 3-5 x 10
C1: Swing (Right) - 3-5 x10
C2: 2-Limb PLank (Left) - 3-5 x 60 sec
C3: Swing (Left) - 3-5 x 10
C4: 2-Limb Plank (Right) - 3-5 x 60 sec
HE: Clean & Jerk 4 x 30sec ES

Mark de Grasse is the owner of MyMadMethods.com, My Mad Methods Magazine, and My Mad Methods Productions. In addition to being a certified trainer specializing in kettlebells and bodyweight training, Mark is also the chief editor and designer of both the website, magazine, and My Mad Methods Productions DVDs. Find out more.

Comments (4)

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written by tsisco, September 16, 2012

hey Mark really enjoying the workouts. What equipment will we need in the future?

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written by mark, September 17, 2012

The first month will use sandbags, kettlebells, and a pull up. For months 2-12, we'll be using a variety of equipment like indian clubs, sledgehammers, tires, ropes, barbells, ab wheels, and more. The equipment will depend on the focus for each month (strength, conditioning, or agility). Stay tuned!

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written by blurrk9, September 18, 2012

Cool workout thanks Mark, got my heart rate up!
did 3 sets of each, took 60mins
A1 Snatch (Right) - 20kg
A2: 1-Leg Push Up (Right) - BW
A3: Snatch (Left) - 20kg
A4: 1-Leg Push Up (Left) - BW
B1: High Pull (Right) - 24kg
B2: Pistol Deck Squat (Right) - assisted with non working heal for balance
B3: High Pull ( left) - 24kg
B4: Pistol Deck Squat (Left) - assisted with non working heal for balance
C1: Swing (Right) - 24kg
C2: 2-Limb PLank (Left) - switched to standard plank after 15sec
C3: Swing (Left) - 24kg
C4: 2-Limb Plank (Right) - switched to standard plank after 15sec
HE: Clean & Jerk 4 x 30sec ES 24kg

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written by steelriver, September 19, 2012

I agree with tsisco - absolutely love the workouts so far. especially since i have all the equipment so far. i dont have indian clubs, ropes sledgehammer or tire. looking ahead, is there one thing i should get that i cannot sub in with sandbags or kbells?

thanks
mark

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