This is the MADBUNNY Caveman WOD, I named it so, because some think we’re crazy for working out on Easter. To me, when it’s a workout day, it’s a workout day, whether it’s Easter, New Years or my birthday! So, without further ado, I present to you this awesome hardcore workout, done on Easter day, but should be repeated anytime.
100 Alternating Chest Press (one kettlebell)
100 Burpee to Overhead (two kettlebells)
50 Chest Push-ups
50 Jump Burpees
25 X-mountain Tricep Push-ups
Alternating Chest Press
You don’t see this one often, but I like it because it works the core muscles every time you need to switch, and it gives you a little break for each rep on each arm, allowing you to go about 70 to 80% of your 1RM chest press.
Burpee to Overhead
There is no specification of how to get the kettlebells overhead, this is the fun part about this, you decide what works for you. The fastest is the dead swing full snatch, and also the most taxing. In the long video further below I demonstrate some of the options, which are: burpee + dead curl and press; burpee + hang clean and press; burpee + swing clean and jerk etcetera. Just remember, you always do a burpee with the kettlebells, and a real burpee (as it was designed) is like a plank and standing up, in this case you perform a plank on the kettlebells and then deadlift the kettlebells, this is a kettlebell burpee. From there you decide how you clean the bells and get them overhead, so many options available.
X-mountain Tricep Push-up
At this stage your triceps have already had a pounding if you had a good overhead lockout each time on the 100 chest presses and 100 burpees to overhead! Lucky you only need to do 25!
Access the full video and more details on the exercises below. Don’t forget to post on our Facebook if you completed this WOD.
With the alternating chest press you want to engage your core when you switch sides, kick one or two legs out and follow through. Use the other hand to assist getting the pressing arm into position, which should be as close to 90 degrees between the elbow and ribs as possible.
With the burpee to overhead you want to make sure you have your elbows locked out before kicking back your feet. To scale this exercise simply walk out into a plank rather than kicking it out. The least technical clean is the dead bicep curl. The weight to use for this whole combo is about 50 to 65% of the overhead technique you have planned, so if you’re going to be jerking the bells up, then it would be 50 to 65% of jerk 1RM jerk. If you’re dead swing snatching, then make sure you create that space you need to pull the bells between the legs for the swing.