Engine Work + Kettlebells N Handstand Walks

By on June 7, 2017

With the nice warm weather back, I’m starting up my annual “Track Tuesday” with a few of my coaches at the gym.

All we needed for this routine was a single Kettlebell and a lot of open field for sprints and handstand walks.

We hit Day 2 of my Khaotics Programming for the day.

Part one was something I picked up from running coach, Chris Hinshaw of Aerobic Capacity.

The guy’s a genius in regards to helping athletes build engines.

And Tuesday’s are going to be for aerobic engine building :)

Here was the set up we hit first…

10 Rounds “Run-Rest-Run-Rest”

Run 40 secs

Rest 10 secs (in place)

Run 40 secs (back to original start)

Rest 30 secs (in place)

***Goal is to cover the SAME amount of distance for every 40 sec round
***Pacing is the KEY

That actually got quite nasty near the end.

After that we hit up…

4 Rounds For Time Of

30 Yard Single Arm Kettlebell OH Lunge
30 Yard Handstand Walk (15 yards down / back)

That got challenging on the core and shoulders.

We finished up with some good ol’ direct ab work.

Here’s a quick glimpse…


Good stuff!

Give it a go and let me know how it goes.



PS – If you’re looking for some solid programming that’ll give you a good mix of everything so you can become the ultimate athlete, look no further than my Khaotics Coaching.

If you’ve got a little bit of extra time (Khaotics ISN’T about Minimalism) and you’re ready to put in the work, this will take you to the next level.

Join the “Khaos Krew” HERE

Train Aggressive

About Train Aggressive

Because the STRUGGLE is a part of natural growth and if getting yourself STRONGER in all areas of your life is what you want, then you must embrace the RESISTANCE. Bring that sh*t on because the TRUTH is, it’s a part of the thing we call LIFE and if you want to avoid it or deny it’s existence, then you’re just like the majority of people out there that want easy. Here at Train Aggressive we don’t ask for easy. If you truly want it, then you’ve got to EARN IT!

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