GYM419 WOD #2: Kettlebell Ladder
For today’s workout we will be doing a Kettlebell Ladder. If you do not know what a ladder is, listen up! A 1-5 ladder means you do one rep of each exercise, then two reps of each exercise, then 3 of each, 4 of each and finally 5 of each.
In this workout we will be doing squats. If you are utilizing only 1 Kettlebell, wait until you have done each side before doing the squats (goblet style).
Machop: 1-5 Ladder
Machoke: 1-7 Ladder
Machamp: 1-10 Ladder
Swings➡️Cleans➡️Presses➡️Squats
Gym419 WOD #1: New Year’s Day Pump Workout
Happy New Year!
If your New Year’s Resolution is to hit the gym…great job being original! (insert sarcasm). JK. Keeping your body in shape is always a great goal to have.
Here is Gym419’s New Year’s Day Pump Workout. This is what you want, a great pump workout to keep you on track with your resolution to workout more.
Remember, the workouts have 3 levels. You pick the one that you feel will be in your fitness level.
This workout consists of three sections: Chest, Shoulders, Biceps. Do all rounds of each section before moving on to the next.
Machomp: 2 Rounds of 7-10 Reps
Machoke: 3 Rounds of 7-10 Reps
Machamp: 3 Rounds of 12-15 Reps
CHEST
- Incline Barbell Bench Press
- Incline Dumbbell Bench Press
- Flat Bench Flyes
(Bonus Round: Low Cable Pectoral Minor Pushes)
SHOULDERS
- Overhead Press
- Side Raises
- Upright Rows
BICEPS
- Barbell Preacher Curls
- Seated Incline Dumbbell Curls
Finish off with a set of 21’s curls
Good Luck!
Gym419 has the philosophy that there is no quick and easy way to lose weight. We believe that you do not work out to lose weight, losing weight is a side-effect of working out! You should be working out to be better suited as a human being.
Remember: It’s all on you if something goes wrong. I am not a certified trainer. I’m just a guy who is working out and sharing his workouts with the world!
Barefoot Buffalo 