As many complete sets as you can in 20 minutes of the following:  Use a heavy kettlebell, or substitute with a barbell.

6 Cleans (3 per side)

6 High Pulls (3 per side)

6 Snatch (3 per side)

6 Clean & Press (3 per side)

5 Squats (hold KB in front at chest level)

10 Swings

As your humble pace setter, I used a 70 KB and did 5 complete sets in 19:22.  I finished out the clock with an extra 11 KB swings.   I consider myself as an intermediate to advanced kettlebell practitioner, so consider your level when choosing the weight of your kettlebell and go as heavy as you can safely handle.

Warning: Consult with your doctor before beginning the Black Belt Workouts program.  Black Belt Workouts and its creator of its program and articles do not assume liability for injury or loss in connection with the exercises programs and instructions therein.

As many complete sets of the following in 20 minutes:

6 Turkish get-ups (dumbbell, 3 get-ups each side)

10 thrusters (a squat w/shoulder press on way up)

60 punch combos on heavy bag

10 kicks on heavy bag

10 ball slams (w/d-ball or med ball)

20 ground ‘n pound (strikes on grappling bag)

5 pull-ups

As your humble pace-setter I completed 4 complete sets of the above in 19:35 and then finished out the final 0:25 on the heavy bag.  I used a 30 lb. dumbbell for the get-ups and a set of 30 lb. dumbbells for the thrusters.  The d-ball was 30 lbs.   I consider myself an intermediate to advanced practitioner (depending on the exercise) so adjust your lbs. according to your own level. 

Warning: Consult with your doctor before beginning the Black Belt Workouts program.  Black Belt Workouts and its creator of its program and articles do not assume liability for injury or loss in connection with the exercises programs and instructions therein.

The Pit (CPT): Chelsey

Round 1: 3 sets of the following - Complete each set in 2 minutes: 1 set = 15 box jumps, 12 push-ups, 80 punches (hvy bag), 15 squats, 12 kicks (hvy bag).   The faster you complete the exercises the more rest you get, if 2 min. expires and you’ve not completed, you keep going (finishing and going to the next set) with no rest.

1 min. rest

Round 2: Time Splits: 45 sec. of work/15 sec. rest of the following – box jumps, push-ups, punches, squats, kicks.

1 min rest

Round 3: 3 sets of the following in 2 min. (same drill as Round 1) - 1 set = 10 burpees, 10 ball slams (d-ball or med. ball), 10 combos on hvy bag (6 punch/2 kicks)

1 min. rest

Round 4: Time splits; 45 sec work/15 sec rest of the following – burpees, ball slams, combos on hvy bag

To make the above workout more difficult I wore a 12.5 lb wt. vest, but adding a wt. vest is optional.  Referring back to yesterday’s blog about intensity, adding the wt. vest insured intensity!   Also, I hope it goes without saying, always warm-up prior to your workout (2 to 5 min.) and stretch after your workout (5 min.).  

Warning: Consult with your doctor before beginning the Black Belt Workouts program.  Black Belt Workouts and its creator of its program and articles do not assume liability for injury or loss in connection with the exercises programs and instructions therein.

The Pit: CPT Upper Body Workout

Round 1: Alternate burppees with shadow boxing every 0:30 for 5 min.  Rest for 1 min and repeat for another 5 min.

Round 2: 12 sets of 20 push-ups (vary your type/angle) immediately followed by 0:30 punches on heavy bag, rest 0:15 to 0:30 between sets.

Round 3: Horizontal Rope Pull-ups, followed by 20 sit-ups, pull-up reps go as follows; 5, 6, 7, 8, 8, 7, 6, 5

Warning: Consult with your doctor before beginning the Black Belt Workouts program.  Black Belt Workouts and its creator of its program and articles do not assume liability for injury or loss in connection with the exercises programs and instructions therein.

Countdowns: Clap Push-up & Squat Jumps done in descending order

Round 1: Set 1: 10 clap push-ups, 10 squat jumps, Set 2: 9 clap push-up, 9 squat jumps, etc. Rest 0:10 between sets & to make things harder take no rest between the 5th and last set. 

Tabata’s:

Round 2: 6 min of tabata jump rope, 3 min of heavy bag punches, 3 min of heavy bag kicks, 3 min of heavy bag combos (punch/kick).

Warning: Consult with your doctor before beginning the Black Belt Workouts program.  Black Belt Workouts and its creator of its program and articles do not assume liability for injury or loss in connection with the exercises programs and instructions therein.