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RKC Rite of Passage + bodyweight cardioCreated by hamishsw
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Summary
5 Workouts / 30 Exercises
0% Cardio / 100% Strength Training
Latest Exercisers
Workout Program Description
Here is my version of this popular workout that incorporates various body weight cardio warmup excercises. Use whatever weight you are comfortable and keep at it until you can snatch 24kg over 200 times in 10 minutes and can clean/press over half your body weight
Workouts
RKC Rite of Passage Light (3 rung ladders)
Description
Ladders of clean and press followed my dice roll in minutes (1-12) of snatches. Quick Cardio warmup with bodyweight squats and mountain climbers
Suggested Schedule
This workout should be done weekly on:| Sun | Mon | Tue | Wed | Thur | Fri | Sat |
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Body Weight Squats 3 sets: 30 reps, 30 reps, 30 reps Stand with your feet hip width apart. Cross your arms in front of your body. Keeping your weight on your heels bend your knees and lower your hips down. Keep a neutral back and do not let your knees g... |
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Mountain Climbers 3 sets: 60 reps, 60 reps, 60 reps |
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Kettlebell Clean and Press 5 sets: 12 reps, 12 reps, 12 reps, 12 reps, 12 reps ladder: 5 x (1,2,3) for each arm (ie 1 with right, 1 with left etc). Reclean kettlebell on each rep. Very short rest between ladders |
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Pullups 5 sets: 9 reps, 9 reps, 9 reps, 9 reps, 9 reps Reach up and grab the bar with a firm overhand grip. Your hands should be roughly twice your shoulder width apart. This helps work more of your lats, rather than your biceps. Straighten your arms and ... |
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Kettlebell Snatch 1 set: 100 reps Roll two dice and and then do snatches for the number of minutes shown. aim for 50%-60% of the number of reps you could do if you are going all out. swap hands when you want to |
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