This is round 1 of a 5 round circuit. Check the video below.....
That was not an easy workout headed by Uncle Mike Stehle and The Milkman (Both Beasts pictured below).
Uncle Mike
Stehle of course had his favorite pasttime blaring loud to keep us amped up, Social D all the way baby!. These are just SOME of the perks of running your own biz, you don't have to be subjected to the punishment of sappy love tunes and other fitness bunnies talking on their cell phones while you try to push through your set of heavy squats or kettlebell snatches.
Wait! Most "normal" gyms don't even have Kettlebells, and if they do, you can bet they are using some SCARY technique!
Now, getting back to the workout that kicked my ass....
I rarely, if ever, train in such a manner, with all these circuits and timed rounds for metabolic conditioning.
But you know the old saying, right?
If you suck at it - that's probably the workout you SHOULD be doing!
Uncle Mike and the Milkman usually hit 3 metabolic conditioning workouts each week and 2 strength and power endurance workouts each week.
Next time I head down there I'll be redeeming myself and showing up for a strength and power focused day, ha ha ha ha!
Here's the exact workout we did that day. Give it a shot and post your comments below to share how you did and how you felt. If you own a gym, unleash this bad boy on your clients and show them some Jersey LOVE!
For 5 rounds.
Perform each exercise for 30 seconds work / 15 seconds rest.
After you complete 1 round, rest 1 minute and repeat.
1) Battling Ropes
2) 2 Hand Kettlebell Swings
3) Prowler Push (High & Low)
4) 2 Hand Kettlebell Hi-Pull
5) Air Dyne Bike
6) Burpee Pull Ups
If you don't have an air dyne bike you can hit the Battling Ropes for another round.
I gotta tell ya, Milk Man & Uncle Mike Stehle impressed me BIG time. These guys are in serious shape and strong as heck to boot! You may have noticed me straightening out Paul Reddick on the hi-pulls 🙂
So, you have 2 Options:
1) Perform the Jersey Shore Challenge as described and post your comments below....
OR
2) Tell us about a time YOU got your ass kicked from a workout. Make sure you post the details of the workout.
Preferably, I wanna see you rock out The Jersey Shore Challenge because your last ass kicking may have been YEARS ago. Sometimes we all need a GOOD ass kickin.
I am PSYCHED to read your comments and responses!
So get busy!
Peace!
--Z--
PS: A few spots are left for The July 18-19 Underground Strength Gym License. Wanna run a gym like mine or like the Milkman and Uncle Mike? You can even run your little Underground Strength Gym part time, on the side of your full time gig, and STILL kick ass doing so! More Info HERE (Click ME NOW)!
12 Responses
Love that shot of the Milkman!! I might have to bring the goatee back.
Zach,
Totally Kick Ass man! Mike- respect I am stoked about potentially reaching you for the Cotter seminar in August! I can’t wait to see your gym bra’h it looks kick ass- and that tower is for sure gonna a closer once over by me 😉 maybe for future use.
Great job guys really motivating sh*t keep it up!
– Christopher
That sounds like an awesome workout…gotta give it a go.
I have been running my clients through what I call Junkyard Gym workouts…I have done it with them too:
Station 1:
Tire Flips
Box (wood pallet) Jumps
Lunge to Curl
30 lb MB alternated Jerks
Vertical Chops with Sandbag
Skiers with sandbag
Station 2:
Overhead Lunge, 5 gal jug
Jump Lunges with Water Jug
Single leg, Single Arm row with sandbag
Lateral/Front iso hold with sand filled backets
Mountain Climbers
Sandbag Deadlifts
Station 3:
Car Push
Tire Drill
Burpees
Jump Rope
Sprints
Each Exercise is a minute long and you go through the entire station (6 minutes) sprint to the next one and keep going until you complete all. rest couple of minutes and do it again….It kicks butt
Look Up Junkyard Gym on Facebook for coiple of sample videos…
Thanks for the blog Zach, inspirational as always!
I did a killer lower workout today consisting of squats, lunges, split squats, v ups and some calf raises for good measure, all heavy (for me anyway!) and all intense, i’ve not sweated like this for a while now.
All the best!
Uncle Mike and the Milkman are pretty hardcore, but you’re the real BEAST Zach! Nice workout…Way to kill it!
Pissing down the other week so off I went to the soccer field for:
Pull ups from crossbar x 5
Deck squats x 10
Sprint to half way line
Walk to edge of goal box
Spider man crawl from Gopal box to goal line.
Repeat as many as possible in 20 minutes, then jog home with a few intervas thrown in.
Saying that, my last one hurt aswell.
It was sunny and I had a couple of kettlebells in the house and a half hour to spare:
Double jerks – 5 min continuous set
Doulbe jerks max reps in a minute x 5
Double kettlebell burpees on Tabat timer.
Sleep for 10mins, eat, shower, get out to work…
See, cardio can be fun!
ka dudes!
love the socail d. hang’in the 415.
try this sf ocean beach training.
go to the end of ortega and jog in the soft sand for about 4 blocks looking for the perfect log.
about 50-70lb & 5 ft long are about right.
10 log flips
alt shoulder carries 30 steps each side, shoulder to shoulder as you trot
zucher carry 60 steps
10 push press
carry on back 60 steps
2 min rest 10 sets
all in the soft sand
my chica and i did this on the fly three weeks ago.
IT F’IN SUCKS ASS!
zach you always kill it dude.
That workout looked good, here are a few that make me want to cry:
30 2 handed KB swings
Run 400m
10 Double KB cleans
Run 300m
40 2 handed KB swings
Run 200m
15 Double KB cleans
Run 100m
50 2 handed KB swings
Run 100m
20 Double KB cleans
For time
Another one:
5 one-leg squats L/R
10 one-leg sprint starts L/R
10 handstand push-ups
30secs plank
3 rounds
We’re having a heat-wave in the UK at the moment and this KB flow drill killed me in the humidity:
20 one arm KB swings L/R
5 windmills L/R
10 C&P L/R
10 one armed row L/R
20 Fig 8 to a hold
10 thrusters
10 one-arm high pulls L/R
3 rounds
Enjoy.
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Hey Zach,
This workout totally kicks ass. I tried it yesterday, I just alternated the bike with sledge hammer hits to a tire, but it totally kicked my ass, but it awesome. Also there was some younger kids in the gym who saw me doing the battling rope and said that looks easy why are you doing it and they did one set and were tired as hell. I love this crazy sh*t keep it coming.
Lift hard
Hey Zach
I have a fast and simple workout that kicks butt . I took a page from ” Twisted Conditioning ” and adapted for Kettlebells
set your gymboss timer for 30 sec rounds
jumping jacks 30 sec
push-ups 30 sec
sit-ups 30 sec
squats 30 sec
double kettlebell snatch 30 sec
no rest
jumping jacks 30 sec
push-ups 30 sec
sit-ups 30 sec
squats 30 sec
double kettlebell clean and press 30 sec
no rest
jumping jacks 30 sec
push-ups 30 sec
sit-ups 30 sec
squats 30 sec
kettlebell rows ( I do alternating rows ) 30 sec
no rest back to
jumping jacks 30 sec
push-ups 30 sec
sit-ups 30 sec
squats 30 sec
double kettlebell swings 30 sec
DONE
about 10 minutes Kickbutt workout whole body gets
worked
sounds a lot easier than it is
another ” twisted conditioning ‘ inspired workout
do each exercise for 1 minute rest as little as possible
15 exercises
Clean and press w/kettlebell
barbell squat
DB incline bench press
DB alt row
power wheel pike
power wheel leg curl
jumping jacks
push-ups
sit-ups
squat
2 hand KB swing
body row with rings
curl and press with lifeline-usa band
sandbag shouldering
mountian climbers