Minimal gear workout programs

[guitarpreston]

If you can get simple and sinister done in 10 minutes, you probably need a heavier kettlebell. Do it with a 53lb kettlebell or a 70lb one if you have it. If you read the book he also says to add in goblet Alisha and a few other things.

I agree that it’s probably not the ultimate program but pavel even says it isn’t meant to be, it’s sort of his version of daily pushups and sit ups. It’s meant to be minimalist but have enough possible progression to last a guy for a bit.

I think S&S is awesome as a conditioning routine when you are focused on other stuff, for example if you were really trying to power lift and lifting hard 3 days a week, then S&S would be a great thing to do on non lifting days.

Try it with a heavier kettlebell.

Definitely didn’t do the proper weights, don’t have bells that heavy and the TGU on my left side leaves my shoulder screaming.
I really enjoy doing it with other exercises or on my run days for some extra work.

 

[thinhorn_AK]

Definitely didn’t do the proper weights, don’t have bells that heavy and the TGU on my left side leaves my shoulder screaming.
I really enjoy doing it with other exercises or on my run days for some extra work.

S&S would be an awesome addition to a running routine. I keep some elements of S&S in my routines year round, swings and getups are things I’ve done for the past 15 years, I probably won’t stop doing them.

 

[CaliforniaMuley]

MGD’s from mtn tough are awesome. Use heavier weights to push more strength or go lighter for a burner. It’s all what you put in to it. I press play 5 days a week for 40 minutes a day and never regret it that’s for sure. I will mix in more weight lifting after if I have more time as well. Just my thoughts lol

 

[ItemB]

I’m a huge fan of kettle bells. These are the three workouts I do the most.
1-simple and sinister
2-quick and the dead
3-A+A

The School of Strength | StrongFirst

StrongFirst is a global provider of strength education. Our Instructors specialize in safe and effective kettlebell, barbell, and bodyweight training.

www.strongfirst.com

Do you rotate these 3 workouts any type of specific way?

 

[Speaks]

Simple and sinister is good.

Here is my current daily routine. The lifts focus on compound full body movements and it simplifies everything significantly from the 18 lifts I used to do weekly targeting different muscle groups. I try and hit most of this on most days depending on my work schedule. The whole thing is done first thing in the morning except the ruck which is usually a bit later in the morning depending on my work schedule.

45 min on the rowing machine

Strength warm up
Pushups
Pullups
Ab roller
Steps Ups

Kettle Bell Lifts
Thrusters
Clean and Press
Snatch
Swings
Turkish Get Ups

1.8 Mile walk
1.8 Mile Ruck with 40lb pack

 

[OneGunTex]

If you want to workout in a group for some motivation/accountability, there is probably an F3 group somewhere near you. Workouts are free, outside, and don't typically require any equipment (we do some sandbag workouts for strength, but that's it).

T

Thread 'Anyone do F3 workouts?'

Jun 15, 2023

Some guys started an F3 group (Fitness, Fellowship and Faith) in my hometown 2 years ago and I’ve become addicted like a lot of other men. It got me out of the

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• Forum: Fitness/Nutrition

 

[justinspicher]

Do you rotate these 3 workouts any type of specific way?

I generally do one a couple times a day for about a week. Then switch. I’ll also add some pushups/pullups in as well. I’m not real structured in my workouts these days.

 

[chowtownsfinest]

I’m a huge fan of kettle bells. These are the three workouts I do the most.
1-simple and sinister
2-quick and the dead
3-A+A

The School of Strength | StrongFirst

StrongFirst is a global provider of strength education. Our Instructors specialize in safe and effective kettlebell, barbell, and bodyweight training.

www.strongfirst.com

I am also a huge fan of Kettlebells
Finished both Enter the Kettlebell and Simple and Sinister in the past.

Am now a big fan of Geoff Neupert programs.
Have been running The Giant with double KB and adding some cardio using MAF heart rate pacing with great success.

 

[Browning98]

You don’t need anything to get a killer workout. I often workout with just a rock. Compound movements and movements that really make you engage your core. Such as squats to overhead press, one arm overhead press, pistol squats, jump lunges. One of my favorites is holding a rock over my head with one arm and running. Then run back with it in the other hand. Mix it up and do what feels right.