WORKOUT 6: DEATH BY SANDBAG BULGARIANS
December 2019 Workouts • 9m 55s
- Alternate between 40 seconds of work and 20 seconds of rest on each leg before moving on to the next round
- Grab a sandbag, ideally having a lighter & heavier option to mix between
- BSS = Bulgarian Split Squats (a.k.a. Brahim’s Split Squats or BJSS)
ROUND 1: Bulgarian Hammer-Grip Hinge to Row
ROUND 2: Bulgarian Underhand-Grip Hinge to Row to Curl
ROUND 3: Bulgarian Rotational Zercher Good-Mornings
ROUND 4: Bulgarian Rotational Deadlifts
ROUND 5: Bulgarian Clean to Rotational Clean Complex (Add Level Changes)
1-MINUTE BREAK HIGHLY RECOMMENDED HERE
ROUND 6: 3:1 Fast:Slow Bear-Hug BSS
ROUND 7: 20/20 Left/Right Shoulder-Loaded Bottom-Half BSS
ROUND 8: Side-To-Side Shoulder Arc Press BSS (Top to Bottom to Moving)
ROUND 9: 20/20 Overhead/Shoulder-Level Fist-Loaded BSS
ROUND 10: 20/20 Loaded Front-Rack BSS/Unloaded BSS Jumps
This is a 20-minute workout. If you feel the need to do another 10-round sequence, you simply didn’t do it right the first time.
Up Next in December 2019 Workouts
-
December 18th Follow-Along Workout
This is a live follow-along version of December's WORKOUT 3 with a mix of different bear crawls.
-
December 25th Follow-Along Workout
This is a follow-along workout of a future TDBJ routine where BJ trains his wife Naomi!
18 Comments