The Best Kettlebell Exercise for Groundfighters
TACFIT Groundfighter 1B
6 Rounds, for time, of the following circuit:
* 5/5 Asymmetrical "Shovel" Snatches
* 5/5 Incline Rope Climb
* 10 TRX Roll Outs
* 5/5 1 Arm Barbell Plyo Pulls
* 5/5 1 Arm Barbell Plyo Pushes,5 Clapping Caterpillars
* 5/5 Reverse Guard Clubbell Drop Steps
* 5/5 Twisting Rope Catches
TACFIT Groundfighter 1C
For Time, 6 Rounds (30sec recovery between):
* 30sec Lateral Plyometric Medball Pushup
* 30sec Recline Plyometric Rope Pullup
* 30sec Stability Ball Flag Pushup
* 30sec Recline Bridge Rope Pullup
* 30sec Double Clap Plyo Medball Pushup
* 30sec Thick Grip Clubbell Renegade Row
* 30 seconds Speed Jump Rope
TACFIT Groundfighter 1D
Complete 6 Rounds of:
20sec (right) Kneeling Kettlebell "Sambo" Swing
20sec (right) Medball Kneeling Lunge
20sec (right) Medball Dragon Squat
20sec (left) Kneeling Kettlebell "Sambo" Swing
20sec (left) Medball Kneeling Lunge
20sec (left) Medball Dragon Squat
20sec Kettlebell Medball Core Pushup
20secR/20secL Clubbell Bridge Press
20sec Kettlebell Plank Pushups
TACFIT Groundfighter 1E
Complete 10 Rounds of:
30sec Stability Ball Press on Inverted BOSU
30sec Cross Rope Horizontal Pull on Inverted BOSU
30sec Inverted BOSU Pushup on Stability Ball
30sec Cross Rope Horizontal Pull on Stability Ball
30 Second Rest before Next Round
TACFIT Groundfighter 1G
9 Rounds of:
10 seconds piked shoulder stand
30 seconds wall handstand
10 reps decline kettlebell pushup - hammer grip
5 reps double kettlebell bridge press
10 reps decline kettlebell pushup - reverse grip
60 seconds rest between rounds
(This was my 9th round, so expect to see pain.)
TACFIT Groundfighter II
For time complete 6 rounds of the following circuit:
3 shoulderstands (10s hold)
10/10 elevated lever lifts
10 dips (with full hip extension)
10/10 recline 1-leg rows
10 plyo-lever presses
5 commando pullups
10 rocca - 10 pike - 10 commando presses
Ultimate Groundfighter Conditioning