June 18, 2024

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Tim Kennedy Shares His Brutal Push-Pull Workout to Empty the Tank

3 min read

Tim Kennedy has worn many hats. Amongst the most notable is the Green Beret—he’s an lively duty Grasp Sergeant in the U.S. Army Special Forces. He occurs to be a prosperous MMA fighter, with a many years-lengthy career in the UFC, Strikeforce, and other promotions. And he’s starred in numerous Tv set reveals, such as Discovery’s Tricky to Eliminate collection.

What do all all those careers have in prevalent? He has to be in fantastic condition to do ’em. As portion of our Everyday Warrior series, we a short while ago caught up with Kennedy in the health and fitness center to break down his “ABC Exercise routine,” a comprehensive-physique circuit which is great for developing muscle from head to toe.

This exercise session will get its identify from its 3 parts, labeled “A,” “B,” and “C” (in addition a warmup). It’s built to function the entire entire body with movements that alternate in a push-pull fashion. Spoiler alert: It’s brutal. But would you hope nearly anything a lot less from a guy who served as an lively duty special forces warrior and a professional MMA fighter at the similar time?


Kennedy walked us by the training whilst at the fitness center. You will begin off with an EMOM warmup—that’s short for “every minute on the moment.” It is modeled just after a CrossFit Cindy exercise routine, but his version consists of repeated sets of toes-to-bar, squats, and pushups completed every moment for 10 minutes. After you have bought your blood pumping, it’s time to go onto the A section of the training.

Man doing a pullup
Courtesy Graphic

The A area consists of 3 pieces: Hitting the SkiErg, followed by pullups then handstand pushups (which is correct, you are going upside-down in this workout). You are going to repeat all 3 segments a overall of five occasions. With each other they’ll work your legs, core, posterior chain, lats, rear delts, entrance delts, and your upper body, also.

Tim Kennedy working out on an AssaultBike
Courtesy Impression

Then you will go on to the B section, and this is wherever issues truly get intriguing.

“B is the devil,” Kennedy tells Men’s Journal.

This section includes riding an assault bicycle right up until you melt away 10 calories, then deadlifting your body pounds for 10 reps, adopted by a established of 10 burpees—and repeating the total issue five instances.

“We variety of have a thrust-pull below,” claims Kennedy. “Bike is complete physique. Deadlift is posterior chain and legs with a ton of core, and burpees are whole entire body.”

Tim Kennedy working out on a rowing machine
Courtesy Picture

Last but not least, you’ll spherical matters out with the C portion of the workout, where by you are going to melt away 10 energy on a rowing equipment, then grab a kettlebell to do 10 snatches adopted by 10 swings. Like the former two sections, you’ll repeat all a few sets five occasions. In the course of action, you are going to operate the posterior chain and quads.

Look at out the total exercise breakdown, which includes the tools you’ll need to do it, in the movie above.

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