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This week I created two different "10 round" workouts for two different people–at two different levels and who have different sets of challenges. Then of course after seeing how well they both did, and while remembering how much fun I have with these types of things, I had to do one too!

10 round workouts are a funny thing, and I like them a lot. Completing them results in both a good use of time and a sense of accomplishment. While not everyone is ready to do them, they’re great to use for intermediate to advanced students/small groups/classes. For those still building up their capacity for intensity, endurance and power generation, going for 5 rounds and then a rest before either continuing or moving on to something else can also be extremely effective.

The other day, as evidenced in the video below, I was attempting to do a couple of things. I wanted to work out but was short on time, wanted to try livestreaming from the backyard again, and really wanted to make sure I had a good appetite for dinner. A 10 round workout is fantastic for that.

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A really cool article came out today on DragonDoor.com from Master RKC Chris Holder. Chris has a long history as a strength and conditioning coach for collegiate athletics. He’s observed some very interesting human behavior to say the least. In his article, two short quotes immediately jogged my brain and reminded me of several odd observations from my own experience as both a kettlebell user and as an instructor. Not that any “snowflakes” read this blog, but just in case any are right now, brace yourselves, Chris pulls no punches. LOL.

“What I can tell you is that 99.999% of the population have no idea what high tension is. They think they do, but they have no relationship with intensity.”

“Do you think a thirty-something desk jockey has the slightest understanding of what it means to push? Does that guy have a handle on what it means to cramp your glutes? Has he ever needed to brace his midsection to armor for a punch or kick? Has he ever pushed himself so hard that he’s familiar with the feeling of almost blacking out?”

Many years ago, I had no idea either. And I’m not going to judge. It took training with a TOUGH RKC Instructor back in Florida to realize where “the line” was, and frankly that was really part of the “secret sauce”. Framing it another way, most people don’t understand the power and potential power they have at their disposal. Most people have NO IDEA how much more they can improve their strength, conditioning, power, and endurance.

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Originally I wrote a version of this sandbag and kettlebell workout for one of my very fit clients. Halfway through her session, I realized I was envious and would be doing a version of it myself that very evening!

Descending ladder workouts are a lot of fun AND they let you get in a ton of high quality, strict form reps. When I write a descending ladder workout for someone, or for myself, I choose a rep range that allows me to perform each with precision, even if the last few get a little challenging. The idea is that since each round drops off either one or two reps, you never get to the point where you’re sacrificing good form just to get in the numbers.

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