6 rounds of 20 seconds work/ 20 seconds rest non-stop

Go as heavy as possible!

Use controlled movements!
  • Pull ups
  • Kettlebell thrusters 
  • Evil wheel 
  • Kettlebell snatch 
  • Ring push ups 
  • Hanging knee raises or swing set knees to chest 


Stay tuned for the video! 

Here's an order of ring progressions to follow.  Once you are proficient in regular push ups, try to step it up with some rings. 

Go here to get yourself some rings.  No serious fitness ethusiast should be with out them.

Sign up for our workshop to learn more about how to affectively combine kettlebell and body weight movements.

Follow the progressions in the video below.

5 year-old Cat attacks the Indo board like a champ!