Aspire Blast: “Mark of the Beast”

Aspire Blast Session 03/05/23

“Mark of the Beast” is a hardcore 40:00 minute workout using the Concept 2 Skierg, the Assault Bike, the Versaclimber, and a selection of Kettlebells.

Kettlebell Russian Swing

Coaches Tip: Kettlebell swings are a rhythm exercise, feel the kettlebell is flowing rather than fighting against you.

1. Strongly drive your hips forwards to swing the kettlebell up to chest height.
2. Keep tension in your glutes and abs.
3. Allow the kettlebell to swing back down to the starting position. 

Double Jerk Press

Coaches Tip: Remember this is a jerk rather than a push, load the legs and explode towards the ceiling.

1. Rack the kettlebells.
2. Set feet about hip distance or slightly outside the hips.
3. Dip slightly at the knees ad hips before you drive the kettlebells overhead to finish with a second dip.
4. Lock out elbows and knees.
5. Lower the kettlebells to the rack position, absorbing the impact of the weight with a knee dip while bracing your abdominals.

Kettlebell Romanian Deadlift

Coaches Tip: Keep your back in a strong posture as you deadlift.

1. Lift the kettlebell from the floor and position it just in front of the thighs.
2. Brace your core and feel your hamstrings lightly stretching as you lower the bell towards the floor.
3. Push your hips forward, strongly squeezing your hamstrings to lift back to the starting position.