7 not so easy steps to fitness.

    As we all know there is no easy step when it comes to fitness. So why would we take any easy steps on our way to strength and endurance? There are many ways to approach fitness, but easy sure isn't on our list. Beginners will of course find this principle to be true as well, regardless of their fitness level upon beginning. Scaled workouts aren't meant to be "easier" to complete, they are there to accommodate a limitation in or inability to perform a movement or set of movements. You can only swing a 15lb KB? You will be working just as hard as the person with the 35lb KB doing clean and press. Injuries aside we feel any comrade can get a effective, fat-burning, muscle building workout regardless of the number of movements they can perform. Any athlete of any fitness level would be crushed by a 5 or 10 minute swing challenge. The complexity of a circuit involving many movements may be the ideal approach for a given workout. The simplicity of a snatch or swing or anything challenge for a given number of minutes often does the trick to put someone through their paces. So the scaled versions of main workouts are a real effective developmental workouts that will help you build the strength to reach your goals!

    Today's workout will be a seven round strength crusher for experienced bears and a seven round scorcher of a scaled challenge for and the rest of you. Enjoy!




7 Not So Easy Steps

Step 1. 


(Double 50lb KB Standard, Double 70lb KB Advanced)


2 Double Common Bear Complex
2 KB Clean
2 KB Front Squats
2 KB Press
2 KB Back Squats
2 KB Press
2 KB Rows
5 KB Deadlifts

5 Dead Hang Pull Ups
10 Pushups

3 minute rest

Step 2. Refer to step 1.
Step 3-7. Refer to step 1.


Scaled Steps

7 Rounds.


Swing, Squat, Swing Complex.


(15-35lb KB)


Follow sequence of..
10 Swings
10 Squats
10 Swings
10 Squats
etc..

For 3 to five minutes.

2-4 minutes rest.

If you can do snatches replace swings with 5 snatches per arm. If you are stronger but still can't do the main workout stretch the sets to five minutes, do the snatches, and take less rest. Even some seriously fit athletes could tailor this into a crushing workout!

  Scaled version will be as instructed for most Bears. Some may substitute air squats and allowing longer rest periods is beneficial for beginners. I assure you that with the right weight KB any athlete would be smoked by this workout. It's a cardio killer so remember to be efficient. And for the full force main workout, it's gonna suck no matter which way you look at it. We have run a lot lately, and I plan to run more soon, but today is all about strength and strength endurance. It's heavy and taxing but that's how we build strength right? So there's no easy way out tomorrow comrades. There never is. We don't do easy here.