Onnit Academy Workout of the Day #32 – Mixed Implement Workout
December 9, 2015 Updated February 4, 2020
This is the Onnit Academy Workout of the Day. It is a mixed implement workout using the sandbag, steel club, steel mace, kettlebell and your bodyweight. It consists of 4 separate supersets for 5 rounds each. This is #32 of a series of daily workouts, showing you exactly what we are doing at the Onnit Academy Gym in Austin, Texas.
Perform all exercises in group A as a superset. Perform 30 seconds of of A1 then rest 30 seconds then perform 30 seconds of A2 then 30 seconds rest. Repeat for a total of 5 rounds until you are done with group A.
Once you are done with group A, perform the same work to rest scheme for groups B,C, and D. Record your total time in the comments section. The goal of this training session is General Physical Preparation and to increase your workout capacity.
A1. Sandbag Clean – 5 rounds x 30 sec work/30 sec rest.
A2. Bodyweight Knee Sit Through – 5 rounds x 30 sec work/30 sec rest.
B1. Steel Club Rocket – 5 rounds x 30 sec work/30 sec rest.
B2. Bodyweight Mountain Climber – 5 rounds x 30 sec work/30 sec rest.
C1. Kettlebell Squat – 5 rounds x 30 sec work/30 sec rest.
C2. Bodyweight Reverse Lunge – 5 rounds x 30 sec work/30 sec rest.
D1. Steel Mace Lateral Lunge – 5 rounds x 30 sec work/30 sec rest.
D2. Bodyweight Push Up – 5 rounds x 30 sec work/30 sec rest.
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