Name: Playbook - James Lawrence Iron Cowboy - W5/D3 TWINNING - Modified
Uploaded: 2022-09-15T18:03:15.233Z
Duration: 45 min
Description: W5/D3 TWINNING - Modified

TWINNING - Modified

Superset each pair: 45 seconds work, 15 seconds rest x 2 rounds
No additional rest between pairs unless needed.

A.
- Kettlebell Jump Squats OR Kettlebell Swings
- Racked Squats

B.
- Mountain Climbers (Fast Pace)
- Slow Oblique Mountain Climbers OR Modified Slow Oblique Mountain Climbers

C.
- Frog Jumps OR High Knees
- Frog Squats 

D.
- Single Arm Cleans (1 set each side)
- Single Arm Dead Cleans (1 set each side)

E.
- Kettlebell Jumping Plié Squats OR Skater Jumps
- Kettlebell Plié Squats

F.
- Single Arm Half Snatches (1 set each side)
- Single Arm Dead Snatches (1 set each side)

G.
- Jumping Lunges OR Alternating Swings
- Reverse Lunges

H.
- Single Arm Push Press (1 set each arm)
- Single Arm Kettlebell Press (1 set each arm)

I.
- Double Leg In and Outs
- Single Leg In and Outs

J.
- Half Bicycle Crunches (1 set to the right and 1 set to the left)
- Oblique Crunches To Same Side (1 set to the right and 1 set to the left)

Superset each pair: 45 seconds work, 15 seconds rest x 2 rounds

A.
- Kettlebell Jump Squats OR Kettlebell Swings
- Racked Squats

- Start with feet just wider than hip width apart. Always begin with the kettlebell on the ground.
- Engage core, lower hips and place both hands the kettlebell handle.
- Push/hike the kettlebell backwards between the legs, keeping core engaged, squeeze the glutes and thrust hips forward to bring the kettlebell up to chest level. Make sure the hips finish slighting in front of the shoulders when the bell is at chest level. Your glutes should be very active in standing position as well.
- Allow kettlebell to naturally fall back down into the backswing (this is the name of the position where the kettlebell is between and slightly behind the legs. Be sure to keep a connection between the outer forearms and the upper inner thighs in the back swing. This is a hip hinging moving, not a deep squat.
- Squeeze glutes from the backswing to initiate the swing and use hips to scoop the bell upwards to chest position.

Kettlebell Swings

- Hold kettlebell by the handle in both hands at chest level with feet just wider than hip width apart.
- Bend knees, push hips back and lower into squat keeping back straight chest open and core engaged.
- Focus on squeezing the glutes and pushing through the heels to return to start position.

Racked Squats

Superset A

Superset each pair: 45 seconds work, 15 seconds rest x 2 rounds

B.
- Mountain Climbers (Fast Pace)
- Slow Oblique Mountain Climbers OR Modified Slow Oblique Mountain Climbers

- Start in plank position on hands - place hands under shoulders, pushing the ground away to stay lifted between the shoulder blades, engage quads to keep legs straight, tuck toes under, push weight through the heels and keep core engaged throughout.
- Quickly pull one knee in towards the chest and then the other, bouncing off the balls of your feet (think high knees but in plank position) while keeping hips level in plank position.

Mountain Climbers

- Start in plank position on hands - place hands under shoulders, pushing the ground away to stay lifted between the shoulder blades, engage quads to keep legs straight, tuck toes under, push weight through the heels and keep core engaged throughout.
- Contract abdominals firmly and touch one knee to the opposite elbow. Hold for 2-3 seconds.
- Return to plank position and repeat on the other side.

Modified Slow Oblique Mountain Climbers

Superset B

Superset each pair: 45 seconds work, 15 seconds rest x 2 rounds

C.
- Frog Jumps OR High Knees
- Frog Squats

- Alternate lifting one knee as high as possible upwards and then the other, staying on the balls of your feet and moving as quickly as possible. Think of it as running on the spot with extra emphasis on lifting your knees high.

High Knees

- Sit on heels, balancing on the balls of your feet, back straight, chest open and eyes forward.
- Keeping heels off the ground for the entire movement, engage glutes and push through the balls of your feet to come into standing position balancing a standing position with heels lifted.
- Return to start position.

Frog Squats

Superset C

Superset each pair: 45 seconds work, 15 seconds rest x 2 rounds

D.
- Single Arm Cleans (1 set each side)
- Single Arm Dead Cleans (1 set each side)

- Start with kettlebell on the ground slightly in front of the body.
- Drop hips into squat position, engage core, place hand on the kettlebell and hike it back between the legs.
Squeeze glutes and thrust hips gently forward to guide the bell forward and upwards.
- As the bell swings parallel to the ground, pull it into rack position: hand inserted into the kettlebell with the handle in a diagonal position across the palm, wrist straight, palm facing the midline of the body, elbow attached to the torso and kettlebell sitting on the chest/upper bicep (not off to the side of the shoulder/body).
- Engage core and stay leaning back slightly as you rotate your wrist to initiate dropping the kettlebell. Keep shoulders and arms relaxed as you follow the kettlebell into the back swing, keeping the bell high in your upper inner thighs and maintaining a connection of your outer forearm with the upper inner thigh.
- Repeat the clean back into rack position.

Single Arm Cleans

- Start with feet just wider than hip width apart with a kettlebell between your feet.
- Engage core and drop hips into squat position, keeping back straight, hips below shoulders and chest open as you place hand on the kettlebell with palm facing back. This is start position.
- Squeeze glutes and push through heels to initiate upward movement of the kettlebell. 
- Push hips forward focusing on “standing up strong” and use middle back muscles to pull ball into rack position: hand inserted into the kettlebell with the handle in a diagonal position across the palm, wrist straight, palm facing the midline of the body, elbow attached to the torso and kettlebell sitting on the chest/upper bicep (not off to the side of the shoulder/body).
- Engage core, push hips back and carefully lower bell back to start position.

Single Arm Dead Cleans

Superset D

Superset each pair: 45 seconds work, 15 seconds rest x 2 rounds

E.
- Kettlebell Plié Jump Squats OR Skater Jumps
- Kettlebell Plié Squats

- From standing position, shift weight onto one leg, bending the knee to lower hips into a ¼ squat and you raise the other foot off of the ground.
- Bound to the opposite side by squeezing the glutes and pushing off the foot you are presently on.
- Land gently on the other leg in a quarter squat position with the opposite foot lift.
- Continue jumping back and forth as fast as possible, keeping core engaged and avoiding flexing (round forward) in the spine.

Skater Jumps

- Hold kettlebell by the handle in both hands and squat with feet much wider than hip width apart, toes and knees pointing outwards, hips low, back straight, chest open, core engaged.
- Engage glutes and push firmly through heels to return to start position.

Kettlebell Plié Squats

Superset E

Superset each pair: 45 seconds work, 15 seconds rest x 2 rounds

F.
- Single Arm Half Snatches (1 set each side)
- Single Arm Dead Snatches (1 set each side)

- Start with feet just wider than hip width apart. Always begin with the kettlebell on the ground.
- Engage core, lower hips and place one hand on the kettlebell.
- Push/hike the kettlebell backwards between the legs, engage the core, squeeze the glutes and thrust hips forward to bring the kettlebell forwards and upwards. Lean back as the bell passes parallel to the ground to use your body weight to move it further upwards and guide the bell all the way up into lockout position: hand inserted into the kettlebell with the handle on a diagonal across the palm, wrist straight, arm beside head, elbow locked and palm facing forward.
- Lower bell to rack position (to your chest).
- Engage core and stay leaning back slightly as you rotate your wrist to initiate dropping the kettlebell. Keep shoulders and arms relaxed as you follow the kettlebell into the back swing, keeping the bell high in your upper inner thighs and maintaining a connection of your outer forearm with the upper inner thigh. 
- Repeat snatch bringing kettlebell back into lockout position.

Single Arm Half Snatches

- Stand with feet slightly wider than hip width apart with the kettlebell on the ground between feet. Engage core, push hips back, bending the knees and lowering into squat position, keeping shoulders above the hips. This is start position.
- Grab the kettlebell with one hand, contract glutes, push through heals and drive hips forward as you bring your body into standing position while pulling the bell above head into lockout position (arm straight beside head, elbow locked out, wrist straight, palm forward).
- Lower kettlebell to rack position (chest), engage core and carefully set kettlebell back to the ground into start position.

Single Arm Dead Snatches

Superset F

Superset each pair: 45 seconds work, 15 seconds rest x 2 rounds

G.
- Jumping Lunges OR Alternating Swings
- Reverse Lunges

- Start with feet just wider than hip width apart. Always begin with the kettlebell on the ground.
- Engage core, lower hips and place one hand on one corner of the kettlebell (leaving the other corner open for the other hand when switching sides).
- Push/hike the kettlebell backwards between the legs, engage the core, squeeze the glutes and thrust hips forward to bring the kettlebell up to chest level. Make sure the hips finish slighting in front of the shoulders when the bell is at chest level. Your glutes should be very active in standing position as well.
- The free arm (hand without kettlebell) should swing back and fourth with the arm holding the kettlebell so that it is easy and natural to switch when the bell is parallel to the ground.
Switch hands when the bell is parallel to the ground (bell handle should be horizontal, not vertical).
- Keep core engaged throughout.
- Keep forearm connected to the upper inner thigh in the backswing. This is a hip hinging moving, not a deep squat.

Alternating Swings

- Stand with both feet together at the top of your mat.
- Step one foot back into lunge position: one leg forward and the other back, feet hip width apart, in a staggered stance long enough to lower into a position with both knees at 90 degrees keeping the front knee above the ankle (never passing the toes), maintaining an engaged core and straight back with torso straight, shoulders above the hips and eyes forward.
- Engage glutes in the front leg and push through heel of front foot to return to standing position.
- Repeat, leading with the opposite leg back.

Reverse Lunges

Superset G

Superset each pair: 45 seconds work, 15 seconds rest x 2 rounds

H.
- Single Arm Push Press (1 set each arm)
- Single Arm Kettlebell Press (1 set each arm)

- Start with feet hip width apart holding kettlebell in rack position: hand inserted into the kettlebell with the handle in a diagonal position across the palm, wrist straight, palm facing the midline of the body, elbow attached to the torso and kettlebell sitting on the chest/upper bicep (not off to the side of the shoulder/body).
- Engage core and lats (outer back muscles) to set the foundation for the press. Squeeze glutes and bend knees into a ¼ squat to generate power to initiate upward movement of the bell. This is the “push”. 
- Leading with the elbow forward, use shoulders and triceps to press the bell into lockout position (arm beside head, elbow locked out and palm facing forward). This is the “press”.
- Leading with the elbow forward, lower to rack/start position and repeat.

Single Arm Push Press

- Start with feet hip width apart holding kettlebell in rack position: hand inserted into the kettlebell with the handle in a diagonal position across the palm, wrist straight, palm facing the midline of the body, elbow attached to the torso and kettlebell sitting on the chest/upper bicep (not off to the side of the shoulder/body).
- Engage core and lats (outer back muscles) to set the foundation for the press. Lead with the elbow forward, using shoulders and triceps to press the bell into lockout position (arm beside head, elbow locked out and palm facing forward).
- Leading with the elbow forward, lower to rack/start position and repeat.

Single Arm Kettlebell Press

Superset H

Superset each pair: 45 seconds work, 15 seconds rest x 2 rounds

I.
- Double Leg In and Outs
- Single Leg In and Outs

- Sit with legs extended out front.
- Engage core, lean back and lift knees in towards chest while lifting feet off the ground.
Keep core contracted and lean back while extending legs to hover above the ground.
- Tighten abs further to pull legs and torso back towards each other.

Double Leg In and Outs

- Sit upright with knees bent. Keep arms reached out forward at your sides, hovering above the ground or place hands behind back for more support.
- Engage core and lift feet off the ground. This is start position.
Keeping core engaged, lean torso back while lengthening one to hover above the ground.
- Squeeze core even tighter to pull yourself back into start position.
- Repeat, lengthening the opposite leg.

Single Leg In and Outs

Superset I

Superset each pair: 45 seconds work, 15 seconds rest x 2 rounds

J.
- Half Bicycle Crunches (1 set to the right and 1 set to the left)
- Oblique Crunches To Same Side (1 set to the right and 1 set to the left)

- Bring knees above hips at 90 degrees
- Contract core and firmly press low back into the ground. Maintain firm low back connection throughout the entire movement and set.
- Bring elbow to opposite, contracting the oblique abdominal muscles on the side you are twisting towards, while extending the other leg to hover above the ground.
- Return to start position and keep repeating to the same side for the full set.

Half Bicycle Crunches

- Lay on back with knees bent and feet flat. Place fingertips behind head/ears with elbows wide.
- Engage upper abdominal muscles to crunch torso upwards and then over to one side while lifting the foot of the opposite leg, connecting elbow to the opposite knee.
Focus on a strong contraction of the obliques on the side you are crunching towards.
- Lower back to start position and repeat on the same side.

(1 set to the right and 1 set to the left)

Oblique Crunches to Same Side

Superset J

W5/D3 TWINNING - Modified

Damn that was a great leg workout.  Not enough chest or back for a full body workout so added archer pushupsx10 and kb rows for time.  Destroyed in a great way.

Shane

Derek

Mike

W1/D1 FULL BODY FOUR

Florian

So good!! Excited to start getting back into triathlon training!! Will there be any splits with squats and deadlifts to build more power for biking and running?

Vince

W1/D1 FULL BODY FOUR - Modified

Amanda

Loving this program and app 🥳 definitely a keeper!

Betty OK

W1/D2 TABATA TIME

W1/D2 TABATA TIME - Modified

A little tricky to figure out but it was great

James

I was awkward on the cleans but I’m learning 👏🤨🤷🏼‍♀️🙌😎

W5/D3 TWINNING - Modified

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