100’s Workout by Phil Ross, Master RKC

by Phil Ross on December 7, 2012

Phil Ross 100's Workout
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Our lives are exceedingly busy.

Time is a commodity that we can ill afford to waste. There are many occasions when we only have a small window of opportunity to train. You only have 35 to 45 minutes to train. You have to get your workout in. You’ve worked very hard to attain your level of fitness and you want to keep it. What can you do?

Here’s a great workout combining body weight and kettlebells.

It’s called the 100’s Workout.

Begin with warming the body up very well:

Jump rope for 2 or 3 minutes, employ 5 to 7 minutes of stretching and other various warm-up techniques. Do three rotations of Deck Squats (10), Push-ups (25) and Abdominals (30). Now you are ready for the 100’s Workout.

There are several ways to do this workout. I’ve done anywhere from 3 to 5 of these exercises, depending on the available time and the chosen set of exercises. This is something that you’ll have to decide for yourself and how you are able to perform on a particular day. In addition, the amount of weight that you use makes a difference. Obviously – the higher the weight, the harder the workout.

Following are some examples:

Routine #1:

100 2 Hand Swings, recover, stretch.
100 Bottoms-up Squats, recover, stretch.
100 Kettlebell Snatches, recover stretch.

You should be able to accomplish each exercise in 5 to 6 minutes with a 2 minute rest and re-hydration period in between. You should be done with this section in a total of 20 minutes. A light stretch and you are finished and on with your day.

Routine #2:

100 Hand to Hand Swings (50 each Side)
100 Single Rack Squats (Change every 10 reps, 50 each side)
100 Dual Jerk Presses- It is best to do them in sections – VERY difficult to perform 100 of these in a row. You will most likely need 3 to 4 sets in order to complete the 100 repetitions.

You should be able to accomplish each exercise in 5 to 7 minutes with a 2 minute rest and re-hydration period in between. You should be done with this section in a total of 23 minutes. A light stretch and you are finished and on with your day.

Use your imagination and try other combinations of exercises when you do your 100’s. It’s a great deal of fun and yields a phenomenal workout.

As always: Train Hard & Train Often!

Phil Ross, Master RKC

www.philross.com
www.kettlebellking.com

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  • Terry

    Great stuff, I’ll try workout 1 this evening.

    • Excellent. Let me know your results.

  • Mark Walker

    Phil,

    Great job. Exactly what you did is what keeps amateurs like me going strong with Kettlebells and buying the books — sample workouts. That’s what I need, just some friendly living room advice about difference combinations to put together. When you figure three workouts a week, for 40+ weeks a year, that’s a lot of workouts to create and variety to put together.

    One question: What’s a dual jerk press? I’ve read most of the books (I’m not an RKC) and haven’t found it.

    Thanks for your efforts. Mark Walker

    • Dual Jerk Press: Clean two kettlebells into the racked position. Then pop your hips once to start the bells moving upward and then bend your knees slightly and come under the bells and stand into the dual press. Its a press that is used in competition. Dual Jerk Presses will be in my Kettlebell Workout Library video series (shameless plug!). The project is in editing right now.

  • Will Fish

    Good stuff as always Phil!

    • philross

      Thanks Will!

  • Buck

    This is my 20 minute warrior workout!

    I call it 300… The 300 Warrior workout!

    One fight per day… without throwing a punch!

    Best!

    Buck

    • philross

      Awesome!

  • Shawn

    I thought I was in decent shape after doing a lot of kettlebell express and double kettlebell programs. Woefully underestimated this program today. Awesome. This is going to be my new Saturday smoker. Thanks for the beating.

  • Eduardo

    Hi Phil, great workouts! For routine #1, 100 Kettlebell Snatches, is it 50 or 100 per arm? Thank you.

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