CONNECT Posts

THE BADGER strips everything back to two things: biceps and core. Five cycles of kettlebell curls and ribbons are followed by a static windmill hold on each side, then a bodyweight core flow — V-sit, tabletop, side plank, and leg raises. No ballistics, no transitions, just sustained effort on the muscles that matter. The double-arm hammer curl and ribbons combination challenges grip, shoulder stability, and elbow flexion for a full three minutes per cycle. The static windmill demands thoracic rotation and shoulder stability while the core sequence builds isometric and dynamic endurance through the full anterior chain.

CELESTUS MOBILITY is a single kettlebell workout focused on mobility under load — building strength, stability, and range of motion across six targeted tasks. With slow, controlled reps and light to medium weight, four rounds of overhead squats, goblet Cossack squats, rear presses, kneeling curls into runner's lunges, and bodyweight flows challenge every joint while building functional capacity.

CELESTUS MOBILITY is a single kettlebell workout focused on mobility under load — building strength, stability, and range of motion across six targeted tasks. With slow, controlled reps and light to medium weight, four rounds of overhead squats, goblet Cossack squats, rear presses, kneeling curls into runner's lunges, and bodyweight flows challenge every joint while building functional capacity.

GRUNT is a single kettlebell shoulder and core strength workout built around drop-set strict pressing. You work through four AMRAP rounds of strict presses — starting with your heaviest weight, dropping lighter each round, and finishing with a brutal 6-minute AMRAP at your lightest. Three active recovery blocks between rounds keep the core working while your pressing muscles recover.

BOSS is a push-pull strength workout built around slow, heavy bent-over rows — one rep every 10 seconds — paired with maximum-effort push-ups. Eight rounds include 90 seconds of ankle, hip, and spine mobility between sets; the final four rounds drop the mobility for a relentless endurance finish. Your score is total push-ups multiplied by the lowest weight you used for your rows.