RKC Program Minimum – Workout 3

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Week 1, DOE Man Maker (#2)

The DOE Man Maker is a damn good conditioning circuit by itself.  As originally designed, the girevik swings his/her kettlebell for 20 repetitions, then jogs for 1 minute, followed by 20 swings, jog 1 minute and continue for 12 minutes total.

As I don’t care to run much anymore, I use calisthenics instead of jogging between my 20 rep swings.  In addition, I do my swings one-handed instead of two-handed.

Here’s my warm-up and DOE Man Maker for today:

Warm-up Circuit

Jump rope (150 reps -no misses)

Then 10-minute circuit of –

  • Wall squat – 10 reps
  • Halo (16 kg kettlebell) – 10 reps each direction
  • Pump – 10 reps

I did these at an even pace while talking to my wife, and got through 5 circuits before the 10 minutes expired.  I then took a 3 minute rest and began the Man Maker circuit.

DOE Man Maker Circuit

12-minute circuit of –

  • Kettlebell Swing (24 kg kettlebell) – 20 reps/Right
  • Jumping jacks (1 minute) – 65 reps
  • Kettlebell Swing (24 kg kettlebell) – 20 reps/Left
  • Push-up to squat thrust (1 minute) – 14 reps
  • Kettlebell Swing (24 kg kettlebell) – 20 reps/Right
  • Hindu squat (1 minute) – 32
  • Kettlebell Swing (24 kg kettlebell) – 20 reps/Left
  • Push-up to squat thrust (1 minute) – 14 reps
  • Kettlebell Swing (24 kg kettlebell) – 20 reps/Right
  • Jumping jacks (1 minute) – 65 reps
  • Kettlebell Swing (24 kg kettlebell) – 20 reps/Left
  • Push-up to squat thrust (1 minute) – 14 reps
  • END

I focused on my hip snap and made sure each swing counted.  No lazy swings!  I didn’t go all out on the bodyweight stuff, but kept a medium pace.  Still, I was breathing hard by the end of the 12 minutes and felt like I had a good workout.

I finished up with 25 Janda sit-ups and joint mobility/stretching work.

Tomorrow we work on the Turkish get-up.


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