Pressed for time? Try Coach Ai’s “Deep 6 Plus” for a killer total body workout!

Here at TP, we teach the six fundamental kettlebell movements to all of our members, as these movements are part of our core curriculum.  The get-up, swing, snatch, kb clean, press and front squat make up the “deep six”.  Individually, all of these exercises are great, but when combined together “omelet style”,  they create a short and intense, full body workout.   <strong> </strong>
<h2>The Original Deep 6</h2>
A few years back at the last RKC certification we hosted, Master SFG Jon Engum took us through this complex during the certification.   NOTE….When doing this single arm complex, we start with our “strong” side first.   Our “stronger” side always goes second.
<ol>
<li>5 Swings</li>
<li>5 Snatches</li>
<li>5 Cleans and Presses</li>
<li>5 Front Squats</li>
<li>1 Reverse Get-up</li>
<li>Now switch hands and repeat the sequence on your stronger side.</li>
</ol>
For our Deep Six “Plus”, we added 3-5  pull-ups after the get-up.  Why?  Because we love pull-ups and nothing builds a better back than pull-ups do.
<h2>Deep Six Plus</h2>
<ol>
<li>5 Swings</li>
<li>5 Snatches</li>
<li>5 Cleans and Presses</li>
<li>5 Front Squats</li>
<li>1 Reverse Get-up</li>
<li>3-5 Pullups OR 5 TRX rows</li>
<li>Now switch hands and repeat the sequence on your stronger side.</li>
</ol>
<ul>
<li><strong>Beginner:</strong> Rest 30 seconds after every hand switch, rest 1 minute between rounds.</li>
<li><strong>Intermediate: </strong>Rest after you have competed both right and left. 30 seconds to 1 minute.</li>
<li><strong>Advanced Level:</strong> No rest, go through 5 cycles.</li>
</ul>
<strong>Suggested weight:</strong> 24kg for men and 12kg for women.   If you desire a greater challenge, men grab a 32kg bell and ladies grab a 16kg.

Enjoy!

For more information on how to get stronger, burn fat more efficiently and decrease your time in the gym, contact [email protected]

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By |2018-06-28T21:57:18+00:00June 28th, 2018|Fitness, Weights|0 Comments

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