RAGNAR

RAGNAR Strength and Cardio Introduction This is an awesome strength workout with cardio, one that will leave you red-faced and swimming in a pool of sweat. The first task is intense when you pick your weight right and keep your pace going, then you get to recover for 4 minutes with some rest and active recovery. The final task is where you put it all on the line. It’s twice as heavy as your initial task and gets super intense. Your legs will be wobbly for days. Table of Contents Introduction 2 Kettlebell 3 Complexity 3 Intensity 3 Duration 3 Format 3 Muscles worked 3 Goal(s) 4 Exercises 4 Alternatives 4 Programming 5 Warm-up 6 Workout 6 Copyright 7 Kettlebell Single and double kettlebell work but can easily be changed to single. Task 1: One heavy kettlebell Task 3: Two heavy kettlebells Complexity Easy; The movements itself pose no complexity but the intensity does. Intensity Task 1: High Task 2: Low Task 3: Very high Duration Warm-up: 6 minutes Workout: 24 minutes Total: 30 minutes Format Two AMRAPs with stretching as active recovery in between. Muscles worked Primarily: Lower body • Gluteus maximus • Gluteus minimus • Gluteus medius • Hamstrings • Adductor magnus • Calfs Secondary: • Upper trapezius • Core • Grip Goal(s) Task 1: Strength with cardio Task 2: Flexibility as active recovery Task 3: Strength with cardio Exercises • Hip hinge deadlift • Reverse lunge deadlift • Bent-over row • CrossFit burpee • Push-up • Squat deadlift • Jumping jack Alternatives Change the range for the deadlifts by elevating the weight or turning them into a hang lift (the weight does not touch the ground). Perform negative or push-ups on the knees instead of full triceps push-ups. Use one instead of two kettlebells and change sides after each rep. Programming Progression Increase the weight as you complete this workout and you find that you can continue the work for tasks 1 and 3 unbroken with ease. Work with two instead of one kettlebell for task 1. Regression If you have to rest more than 15 to 20 seconds several times during tasks 1 and 3 then you should lower the weight for now. Break tasks 1 and 3 up into 2 parts of 6 and 4 minutes with 1 to 2 minutes of rest in between or reduce the total working time from 12 to 8 or 6 minutes and increase over a period of time (as you repeat the workout) until 12 and 8 minutes is reached. Warm-up 4 Hip hinges 2 Alternating hip circles 4 Squats 3 minutes 4 Frankenstein kicks each side 4 Arm raise into shoulder circle 3 minutes Workout Task 1 Kettlebell Combo Hip hinge deadlift Reverse lunge deadlift Bent-over row CrossFit burpee with additional push up 12 minute AMRAP Task 2 4 minutes stretching Task 3 2 x squat deadlift 6 x jumping jacks 8 minute AMRAP Scored workout. Your score is the weight used in task 1 and 3 multiplied by the number of rounds