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VST Essentials Workout 5

Barbell Kettlebell Club Mace
(Except round 2)
Complete each drill :60
Repeat Rounds 3-5 X
Rest :10-:30 between drills
Recover :30-:60 between rounds

Round 1

Barbell Get Up Sit Up
Kettlebell Half Get Up
Kettlebell Seated Seesaw Press

Round 2

Kettlebell Crossover Press
Plank Cub Press to Rotation
Club Side Swing to Cleans

Round 3

5x, 5x – 2 hand Club Mills
5x Kettlebell Row
5x

Round 4

Kettlebell Overhead Lunge
Kettlebell Press to Windmill
Mace 360’s

Bonus Round

Kettlebell Snatch :60 R, :60 L

VST Essentials Workout 4

Barbell Club Mace
(Except as noted round 3 & 5) Complete each drill :60
Repeat Rounds 3-5 X Rest :10-:30 between drills Recover :30-:60 between rounds

Round 1

Dumbbell TGU 2:00

Round 2

Db get up sit up
Cross over press
Half get up

Round 3

5x L , 5x R – 2 Hand Club Mills
5x Push-ups
Repeat 5x

Round 4

Alternating Dumbbell Dead Cleans
Dumbbell Long Cycle Swing
Club Side Swing to Clean

Round 5

10x L, 10x R – Mace 360’s
10 V-Ups
Repeat 5x

Round 6

Dumbbell Overhead Squat
DB Press to Windmill
Kettlebell Snatch

VST Essentials Workout 3

Complete each drill :60
Repeat Rounds 3-5 X
Rest :10-:30 between drills
Recover :30-:60 between rounds

Round 1

Turkish GEt Up 5 min alternating from floor

Round 2

Barbell Get Up Sit Up (With Rotation)
Kettlebell 1/2 get up (w/Press)
Kettlebell Seated seesaw Press

Round 3

Plank club rotation (alternate direction)
Kettlebell or Dumbbell Suitcase Deadlift Row
Hand to hand Kettlebell Swings

Round 4

Hand to cleans kb
Windmill
Club 2 hand Mill

Round 5

Barbarian club squat
Overhead lunge
Mace 360

VST Essentials Workout 2

Complete each drill :60
Repeat Rounds 3-5 X
Rest :10-:30 between drills
Recover :30-:60 between rounds

Round 1

Dumbbell get up sit up
Kettlebell half get up
Hi plank with club rotation

Round 2

Double suitcase deadlifts
DB swing
Club side swing

Round 3

Kettlebell overhead squat
Press to Windmill
Mill 2 hand club

Round 4

Club front squat
DB overhead lunge
Mace swing

Round 5

DB Snatch
Kettlebell Snatch

VST Essentials Workout 1

Complete each drill :60

Repeat Rounds 3-5 X
Rest :10-:30 between drills
Recover :30-:60 between rounds

Round 1

Barbell Get Up Sitt Up
Hi Plank Club Extension into Rotation
Double Suitcase DeadLift

Round 2

Double Club Front Swings held by sides
Club Side Swing to Clean
Windmills

Round 3

Club Barbarian Squat
Club Lunge Cocktail
2 hand Club Mill

Round 4

Kettlebell Hand to Hand Snatch
Barbell Snatch
Mace 360s

Bonus Round

2:00-5:00 Turkish Get Up

Vintage Strength Training