Air Services Australia Workouts
Swing and Squat
Perform one goblet squat, then one Swing.
Perform two goblet squats, then two Swings.
Now, three and three. Work your way up to ten and ten… if you can.
If you just go to fives, that’s 15 reps of each exercise. Tens gets you 55 each, and a lot of lost breath. It should go without saying but I’ll say it anyway: build up on this one slowly.
This combo will teach you both patterns (hinge and squat).
Swing and Walk
Grab two kettlebells and do five to eight front squats (about a 10-12 rep maximum weight)
Drop the kettlebells to your sides and walk. (How far? Doesn’t really matter, work on increasing distance or rounds)
Do another set of front squats.
Walk back. Do as many rounds as you can without dropping the kettlebells.
KB 1 Arm Row
KB 2 Hand Press
Rope – Alternate, Double, Circle
KB 1 Arm Press
KB High Pull
30-5-30 (10 rounds)
Squat and Swing
Swing and Skip
Swing and Pushup
Swing and Rope
Skip and Rope
30-5-30 (4 rounds)
20 Seconds Rope*
*optional constant overloads
20-10’s aka Tabatas
8 Rounds, 1-2 exercises, most combos work, typically choose non competing exercises.
Swings and Squats
Swings and Ropes
Swings and Pushups
Squats and Pushups
Squats and Ropes
50 – 101 rep swings
3,5,10 minute swings
Cardio and Core
2 minute Swings -> 1 minute Brace
1 minute rest, as many rounds as time allows.