RON MATHEWS
WORKOUT 3 (WEDNESDAY)
Part A – Metabolic Conditioning
Three rounds for time:
EXERCISE REPS Run 800m KETTLEBELL SWING
Kettlebell Swing (70 lbs) 21 Burpee 21 Kettlebell Swing 15 Burpee 15 Mathews says: “Workout 3 [featuring heavy KB
swings] is a grinder. Part A takes me about eight
minutes per round for three rounds. You have to
really dig in mentally to keep moving well as you
get over 20 minutes in a workout with no rest.”
Kettlebell Swing 9 Burpee 9
Part B – Metabolic Conditioning/
Strength/Power
For time:
EXERCISE REPS
Power Clean (205 lbs) 5-4-3-2-1*
Front Squat (205 lbs) 5-4-3-2-1*
*Five reps of power cleans, five reps of front squats (with bar in
cleaned position from power cleans), four reps of power cleans,
four reps of front squats, and so on, until doing one rep of each.
Part C – Metabolic Conditioning/
Gymnastics Skill
For time * :
EXERCISE REPS
Ring Muscle-up 10
Bar Muscle-up 20
Chest-to-bar Pullup 30
Pullup 40
* Rest one minute between exercises.
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MUSCLE & FITNESS
FEBRUARY 2016
BAR MUSCLE-UP
These are a little bit easier than muscle-ups on
rings (the bar is stable, unlike the rings) but not
by a lot. They still require a ton of upper-body
strength and power.