What happens when you put the minds of RKCs and SFGs in one garage? Well, you end up with arguably one of the most intense upper body workouts ever invented. I realize that may sound like a very bold statement, so without further delay, I’d like to give you all the upper body workout of DOOM! This was the workout I helped create alongside the RKC Will Parker, SFG Anthony Tran, and RKC/SFG Nichol Cruz Sanderson at the Girya Garage.
Warm up: bear crawls, frog hops, and inch worms up and down the length of the garage.
Part I. Clean and press ladder with a pull up ladder.
Grab two snatch test weight sized kettlebells and perform the following ladder.
1 clean and press, 1 pull up.
2 cleans and presses, 2 pull ups.
3 cleans and presses, 3 pull ups
4 cleans and presses, 4 pull ups
5 cleans and presses, 5 pull ups.
You’re not done. Once you hit five, work your way back down the ladder. 60 seconds of rest will follow once you go up and down the ladder once through. Lots of work here. You only need to complete this once. Rest one minute before part two.
Part II. Strength 5 Ways
You will need two snatch test sized bells for this. You begin with a single ketltbeell then use a double kettlebell for a nice added finisher. Here’s the drill!
5 one arm swings followed by…
5 cleans and presses then…
5 snatches and…
5 front squats. Hand to hand sing switch and repeat on the other side.
Once you do, perform 5 renegade rows per side (a total of ten rows, alternating arms. You need two kettlebells for this move). Do a total of 3 rounds. Rest one minute before part three.
Part III. Turkish Get Up Presses
With a snatch test sized kettlebell, Perform a Turkish get up and press the kettlebell at each lock out point of the get up. That would be when you are on our back, on your side, at sitting position, at kneeling position, and at full lock out position. Be sure to press at each point on the way down and then switch sides. Perform a total of two rounds (two times through per arm). Rest for one minute before part 4.
Part IV. The short, quick, and dirty finisher
Perform as many reps of snatches as you can using your snatch test weight in 3 minutes. Here’s our test run of this finisher!
Brutal! Be sure to rest for one minute before the cool down.
Cool down: corpse pose because you’re going to feel like death. Just kidding 😉 Active stretching and your all done.
Phew! I get exhausted just reading all this! Special thanks to all the RKCs and SFGs I spent time with over the holiday weekend. To say that I had a blast was an understatement! Virginia had spoiled me with great workouts, amazing eats, and sparked some new friendships all along the way. That whole southern hospitality thing is real, and the next chance I get, I’m heading back down that way for another coaches corner meet up!
Remember to eat smart, train hard, and enjoy your life!
Janelle Pica-RKC, NASM CPT