Wednesday, December 30, 2015

Workout - Splosion

A little over two weeks ago, I shared my plans for workouts leading up until a couple days ago. We're now in the process of repeating those 14 days of workouts (making some changes along the way to keep things fun, of course). We're now back to a workout that I named "Splosion". I took a couple exercise ideas for pushups and squats that I found somewhere online (I forget where) and added in some single-arm kettlebell clean and presses. We've enjoyed the workout so much that I figured I'd share it here. Check it out below:


3 RFT (rounds-for-time)

- 20 pushups, 10 second plank, 4 clap/plyo pushups

- 20 squats, 10 second hold in mid-squat position, 4 jump squats

- 34 single-arm KB C&P (17 per arm, alternating)

This workout is lots of fun. It's short and sweet but still hits some major muscle groups (it made us sweat pretty good as well). The combination of static holds before explosive movements as well as the round finishing move of the KB clean and press makes the workout a bit more challenging than it sounds, but it's still accessible to pretty much anyone with a decent level of fitness. Definitely get in a good warm-up before you do the workout. 

If you want to try Splosion but don't have clap pushups yet, then try a plyo pushup (push to the top of the pushup position quickly and let your fingers leave the ground a little bit). Also, a dumbbell could easily be used in place of a kettlebell for the C&Ps.

Three rounds of these exercises will definitely get you sweaty. We're in the 11 to 12 minute range right now, but are looking to take that down to 8-10 minutes. If you try this workout, let me know and tell me your time!

1 comment:

  1. Okay, ran through it again just after posting this. I hit 9:03 using a 35 lb. KB. I have heavier kettlebells, but I prefer to use a lighter weight when doing high rep sets. If I can crush my time again a few times, I'll probably then move up in weight a bit.