[ October 1, 2015 by Fitness Revolution 2 Comments ]

3 Deadly Workout Combos

Sometimes the “same ole” exercise pairings and finishers can get boring. This article explores the experimentation with 3 new workout combos for you to try in your programs.

I’m a bit of a nut when it comes to finding ways to push myself.  It can be a curse, not knowing when to dial it back to recover, but it does lead to experimenting and finding a few new workout combos or finishers.

Over the past few weeks I have given myself permission to have a little ‘play time’ during my workouts. So far, my most productive times have been in the middle of my workouts after finishing up my first big movement for the day. Typically I am still fresh enough to want to test myself but not overly ambitious.

This ‘play time’ whether it is during the workout, at the end of a workout or on an off day has sparked some creativity combined with a new phone it’s left me excited to film videos again.  Which led to this article!

Here’s 3 deadly workout combos and finishers you can start using in your programs.

KB Clean + Farmers Carry Combo

This deadly workout combo was brutal.  I was huffing and puffing at the end of this intraworkout conditioning session!

There are a few ways you can set this combo up:

Option #1: Straight Sets

  • 5 Double KB Cleans
  • 30-50 Yard Farmers Carry
  • Rest 30-60s and Repeat for 3-5 total sets

Option #2: Clean/Carry Ladder

  • 1 Double KB Clean
  • 10 Yards Farmer Carry
  • 2 Double KB Cleans
  • 20 Yards Farmer Carry
  • 3 Double KB Clean
  • 30 Yards Farmer Carry
  • 4 Double KB Clean
  • 40 Yards Farmer Carry
  • 5 Double KB Clean
  • 50 Yards Farmer Carry
  • Rest as little as needed to complete

Option #3: Countdown

Start at 5 reps of the clean and 50 yards on the farmer carry and work your way down.

Option #4: Alternating Pyramid

  • 5 KB Cleans
  • 10 Yard Farmer Carry
  • 4 KB Cleans
  • 20 Yard Farmer Carry
  • 3 KB Cleans
  • 30 Yard Farmer Carry
  • 2 KB Cleans
  • 40 Yard Farmer Carry
  • 1 KB Clean
  • 50 Yard Famers Carry
  • Rest as little as needed to complete

Lower Body Superset: Stagger Stance Trap Bar RDL + KB Goblet Squat

This workout combo is actually a modified superset from the American Sniper Workout. I am fighting a bit of right knee pain on some movements so I substituted goblet squats for step ups.

I like using this after my primary movement for the day (hip thrusts on the day of the video).  The Trap Bar Stagger Stance RDL is a bit more joint friendly than a BB RDL due to the handles being centered as opposed to in front of you. I find it helps me engage my lats with the neutral grip and wider grip position as well. They also allow you to use a heavier load than a Single Leg RDL would.  So you get the best of both worlds.

In the video I stop in order flip the KB midset during the squats due to my upper back fatiguing but I wanted to complete my reps. The change in grip took some of the tension off my upper back.

Descending Ladder Circuit

I had an off day and wanted to get in some conditioning work (plus it was nice outside) without beating up my body. So I put together this little conditioning workout:

  • 20 KB Swings
  • 20 Push Ups (you can change the variation as you go, I did)
  • 10 Each Leg Lateral Lunge with Sandbag Counter Balance
  • 10 Each Side Standing Anti Rotation Press

After completing the round I would rest for 30-60s and go through it again dropping the reps by 2 so that the second set looked like this:

  • 18 KB Swings
  • 18 Push Ups
  • 9 Each Leg Lateral Lunge
  • 9 Each Side Anti Rotation Presses

Work your way down to 10 reps and you are done.  This can be done with timed rest between sets or trying to complete as fast as possible.

The movements aren’t going to beat you up so much that you can’t train the next day but it is a brutal conditioning session.

Here’s my second round…

Initially I set out to run this all the way down to 2 reps but I just didn’t have it in me.  Maybe sometime when I need a real challenge 🙂

You can use this as a finisher starting at 20 and going to 16 reps or you can use it as a conditioning workout on it’s own.

If you (or your clients) get bored with the same ole, same ole workout pairings, these 3 deadly workout combos should help pump some life back into your programs. I hope you enjoy me sharing a bit of my training with you and you get some great ideas from it.

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Comments [02]

  1. February 13, 2016

    Great workout!

    • Ryan Ketchum
      February 16, 2016

      Thanks Kim!


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