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  1. #1
    Maelstrom's Avatar
    Maelstrom is offline Administrator
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    Thumbs up A Deep Six Kettlebell Workout Variation: Practice all 6 basic RKC exercises together

    I absolutely love the "Deep Six" workout originally developed by Senior RKC Jon Engum, but wanted to modify it for a few of my newer clients, for our extreme climate here in Florida, and for a shorter time expendature too.


    Originally the Deep Six is in the following order and run for 5 rounds, you start with the right hand and keep it until the Get Up in the middle:
    - 5 swings
    - 5 snatches
    - 5 clean and presses
    - 5 front squats
    - 1/2 Get Up (starting from the top down - then when on the ground, you safely switch hands and Get Up - the kettlebell is now in your LEFT HAND where you complete the
    - 5 swings
    - 5 snatches
    - 5 clean and presses
    - 5 front squats
    (end of round 1)
    Rest for 30sec to 1 min between rounds.

    The version we practiced today was run for three rounds, with some slight differences - I wanted to make sure we practiced some great cleans in a row for instance:

    Read the rest here - http://www.giryagirl.com/Deep6Variation
    _____________________________________
    Adrienne Harvey, Senior PCC Instructor, RKC Level 2, CK-FMS, Fitness Strategist, Content Strategist
    Personal journey blog, recipes, workouts and fun:
    http://www.giryagirl.com

  2. #2
    Tania Poletti is offline Senior Member
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    Adrienne we did the deep 5 a while back and loved it - https://www.facebook.com/photo.php?f...type=1&theater

    Very challenging but awesome workout - I really enjoy these kind of workouts - takes a lot of mental focus to get through
    Last edited by Tania Poletti; 06-16-2011 at 04:41 PM.

  3. #3
    Maelstrom's Avatar
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    Default Very cool!

    Glad you mentioned this, because I think that one of the greatest "side effects" of kettlebell training seems to be a special kind of mental toughness, physical and mental relentlessness - and we can ALL use more of that!
    _____________________________________
    Adrienne Harvey, Senior PCC Instructor, RKC Level 2, CK-FMS, Fitness Strategist, Content Strategist
    Personal journey blog, recipes, workouts and fun:
    http://www.giryagirl.com

  4. #4
    Razorburne is offline Senior Member
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    so the exercises are completed as a complex without putting the kb down? from the description it seems like the only time the kb is placed down is during the hand switch at the bottom or the TGU and at the end of each round during the rest period...do I have this right?

  5. #5
    Maelstrom's Avatar
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    Default goal....

    The original has a designated rest period after both right and left sides are completed (1 round) though progressing to shorter rests certainly wouldn't be out of the question. Most people will need a little extra rest here and there when beginning - just remember to keep moving during these rest periods - active "shake n bake" as some like to say

    Quote Originally Posted by Razorburne View Post
    so the exercises are completed as a complex without putting the kb down? from the description it seems like the only time the kb is placed down is during the hand switch at the bottom or the TGU and at the end of each round during the rest period...do I have this right?
    _____________________________________
    Adrienne Harvey, Senior PCC Instructor, RKC Level 2, CK-FMS, Fitness Strategist, Content Strategist
    Personal journey blog, recipes, workouts and fun:
    http://www.giryagirl.com

  6. #6
    martin p is offline Junior Member
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    hi adrienne i did the workout last night and enjoyed found the tgu strange going down first good tho thanks for sharing it

  7. #7
    Stancirwe is offline Junior Member
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    Thank you for the informative posts.
    Last edited by Stancirwe; 08-26-2014 at 10:10 AM.

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