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.
- Strongly drive your hips forwards to swing the kettlebell up to chest height.
- Keep tension in your glutes and abs.
- 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.
- Rack the kettlebells.
- Set feet about hip distance or slightly outside the hips.
- Dip slightly at the knees ad hips before you drive the kettlebells overhead to finish with a second dip.
- Lock out elbows and knees.
- 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.
- Lift the kettlebell from the floor and position it just in front of the thighs.
- Brace your core and feel your hamstrings lightly stretching as you lower the bell towards the floor.
- Push your hips forward, strongly squeezing your hamstrings to lift back to the starting position.
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Aspire Blast: “Mark of the Beast”
Don't forget your warm up!
Be sure to do the warm-up before every workout session.
3:00 Assault Bike
3:00 strong effort at upper Zone 4 Rest for 00:30 seconds
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Skierg x Kettlebell Swings
Every minute for 10:00 minutes perform: 10 second Skierg sprint immediately followed by 6 x Heavy Kettlebell Russian Swings
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3:00 Versaclimber
3:00 strong effort at upper Zone 4 Rest for 00:30 seconds
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Assault Bike x Double Jerk Press
Every minute for 10:00 minutes perform: 10 second Assault Bike sprint immediately followed by 6 x Double Jerk Press
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3:00 Skierg
3:00 strong effort at upper Zone 4 Rest for 00:30 seconds
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Versaclimber x Romanian Deadlift
Every minute for 10:00 minutes perform: 10 second Versaclimber sprint immediately followed by 6 x Romanian Deadlifts
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