Low Intensity Workouts

Low Intensity Workouts

This is going to be a double backblast since I’m 2 weeks behind for Olympus. Attendance tends to be low, so I’m guessing no one is too upset by the lack of backblasts.

8/14/2021 pax: Frehley’s Comet, High Tide, MAD, Mighty Mite, Victoria, Voodoo (Q)

Warm up:

  • SSH x 20 IC
  • Windmill x 10 IC
  • Prying squat x 2
  • Halos x 5 each way
  • 1 TGU per side for 5 rounds

Main Event:

  • 10 sets of 10 1H swings with :30 rest
  • 5 sets of 5 DCL
  • 5 sets of 5 DFS
  • 10 sets of 10 1H swings with :30 rest
  • Static holds: :20 overhead, :20 rack, :20 farmer x 4
  • Voodoo complex (swing, high pull, snatch, clean, squat, press L+R) EMOM x 10

Mary: elbow plank, hollow body hold, glute bridge

COT with the RockZero pax

8/21/2021 pax: Big League Chew, Flipper, High Tide, Mighty Mite


  • SSH x 20 IC
  • 2H swings x 25
  • Windmill x 10
  • 2H swings x 25
  • Pryin squat x 2
  • 2H swings x 25
  • Merkins x 10
  • 2H swings x 25

Main Event:

  • Single press ladders: 5 sets of 1/2/3 presses per side (singles, see-saw, or doubles)
  • Snatches: 5 sets of 10L/10R with :30-:45 rest
  • Farmer’s walk out, Cook drill back
  • Complex: 5 sets of 3 1H swings, 2 cleans, 1 thruster per side, then rest :45
  • Fibonacci: DCL x 8, DFS x 5, DCL x 5, DFS x 3, DCL x 3, DFS x 2, DCL x 2, DFS x 1


  • Hard-style elbow plank for 1:30
  • Glute bridge with both feet down :20, left foot up :20, both feet down :20, right foot up :20.

COT with the Rock Zero pax.


  • Blood drive – 10/29 at Matthews Town Hall. Sign up by going to RedCross.org and searching for “F3”. Mighty Mite will be there in a nurse’s costume, so you don’t want to miss it.
  • F3 10-year anniversary – 10/8-10/10 in Wilmington, NC. If you can make it, get signed up. There’s a website for registration and a Slack channel for coordination. We’re trying to get a group together from south Charlotte and have a few takers so far. This should be a great chance to meet some of the founders and Redwood Originals of F3 as well as pax from other faraway regions.


  • The title of this backblast comes from Flipper. After we finished our run yesterday, I thanked him for posting at Olympus after our pre-run and he told me it was nice to mix in some low intensity after his run. #ouch He clarified to mean more of a grinding, low rep workout than a high rep, aerobic workout.
  • Apologies for the double backblast, but getting all of these backblasts out is tough. They’re not the most exciting reading, but hopefully some of the pax find them useful when coming up with their own KB workout weinkes. I know I enjoy reading about what others are doing and stealing the worst ideas.
  • As far as the workouts, you can see that it’s low rep with plenty of rest. That’s by design. You should be using heavier bells and really straining to get through the reps. If you’re not, borrow a bell (or two) from another pax and push yourself. If you’re going to get up and sweat, you might as well put your heart into it.
  • Thanks to the pax that come out week after week to put in hard work and keep me company and thanks to the pax that have come out in recent weeks to mix it up a bit (BLC, Flipper, Victoria).

About the author

Voodoo author

Area 51/SOB, Meathead co-site Q

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