The Friday Flow

Kettlebell or Body Weight Friday flow at The Training Room.

Pick your rep scheme…

You can go heavier for more strength, moderate or lighter for more strength/endurance

1-5 or 2-10 ladders

Go at your own pace and flowing through this sequence with your choice of kettlebell or body weight movement ladders  for 2 rounds.

Kettlebell Friday Flow

  • 1 or 2 kettlebell clean (right side)
  • 1 or 2 press (right side)
  • 1 or 2 split squat (right side)
  • 1 or 2 arm row (right side)
  • 1 or 2 walkouts or 2 ab exercise choice
  • REPEAT on the left side, then ladder up to 2 or 4 reps depending on which rep scheme you choose.

Complete the 1-5 or 2-10 ladder for 2 rounds.

Body weight Friday flow will look loke this…

  • Body weight hinges, super mans or bird dogs
  • Push ups or dips
  • Goblet squats or split squats (with or without weight)
  • Ring rows or pull ups
  • Walkouts, shoulder taps or other ab choice

FYI, you can also flow through this with the landmine.

Something similar to this…

Let us know if you need any help!


Ladder up/Ladder down

Alternate between any 2 items: 10-8-6-4-2 and 2-4-6-8-10

Pick 2: ladder up on one and ladder down on the other.

For example, row 10 calories, ski 2 calories, row 8 calories, ski 4 calories etc….

  • Calories row
  • Calories bike
  • ski erg
  • Slam ball
  • Jump rope (100,80,60,40,20)
  • Burpees
  • Long cycle
  • Snatches

Have a great Friday and a wonderful and safe weekend!


The Training Room loves you!