Tim Kennedy's Brutal Push-Pull Exercise to Empty the Tank - Go-Ahead-Healthy
Tim Kennedy's Brutal Push-Pull Exercise to Empty the Tank

Tim Kennedy’s Brutal Push-Pull Exercise to Empty the Tank

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Tim Kennedy has worn many hats. Among the many most notable is the Inexperienced Beret—he’s an energetic obligation Grasp Sergeant throughout the U.S. Military Particular Forces. He occurs to be a profitable MMA fighter, with a decades-long profession within the UFC, Strikeforce, and different promotions. And he’s starred in a number of TV exhibits, together with Discovery’s Onerous to Kill collection.

What do all these jobs have in frequent? He needs to be in nice form to do ’em. As a part of our On a regular basis Warrior collection, we not too long ago caught up with Kennedy within the gymnasium to interrupt down his “ABC Exercise,” a full-body circuit that’s good for constructing muscle from head to toe.

This exercise will get its title from its three components, labeled “A,” “B,” and “C” (plus a warmup). It’s designed to work the complete physique with actions that alternate in a push-pull vogue. Spoiler alert: It’s brutal. However would you anticipate something much less from a man who served as an energetic obligation particular forces warrior and a professional MMA fighter on the similar time?


Kennedy walked us by the exercise whereas on the gymnasium. You’ll begin off with an EMOM warmup—that’s quick for “each minute on the minute.” It’s modeled after a CrossFit Cindy exercise, however his model entails repeated units of toes-to-bar, squats, and pushups completed each minute for 10 minutes. When you’ve bought your blood pumping, it’s time to maneuver onto the A piece of the exercise.

Courtesy Picture

The A piece consists of three components: Hitting the SkiErg, adopted by pullups then handstand pushups (that’s proper, you’re going upside-down on this exercise). You’ll repeat all three segments a complete of 5 occasions. Collectively they’ll work your legs, core, posterior chain, lats, rear delts, entrance delts, and your chest, too.

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Tim Kennedy working out on an AssaultBikeCourtesy Picture

Then you definitely’ll transfer on to the B part, and that is the place issues actually get fascinating.

“B is the satan,” Kennedy tells Males’s Journal.

This part entails using an assault bike till you burn 10 energy, then deadlifting your physique weight for 10 reps, adopted by a set of 10 burpees—and repeating the entire thing 5 occasions.

“We sort of have a push-pull right here,” says Kennedy. “Bike is full physique. Deadlift is posterior chain and legs with a ton of core, and burpees are full physique.”

Tim Kennedy working out on a rowing machineCourtesy Picture

Lastly, you’ll spherical issues out with the C portion of the exercise, the place you’ll burn 10 energy on a rowing machine, then seize a kettlebell to do 10 snatches adopted by 10 swings. Just like the earlier two sections, you’ll repeat all three units 5 occasions. Within the course of, you’ll work the posterior chain and quads.

Try the complete exercise breakdown, together with the tools you’ll must do it, within the video above.

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