Here’s what a WALRUSish session looks like fir me. I have been very into circuit training for the last few years. The way I see it, WALRUS training is simply weighted or unweighted calisthenic, dumbbell, and kettlebell exercises in circuit fashion (rounds).
My session template looks like this:
- quad dominant exercise
- pull
- hip-hinge or hamstring-dominant exercise
- push
- abdominal exercise
I do two warmup rounds and 3-5 main rounds of 6-10 reps with 30 seconds between sets and 2 minutes between rounds.
Today I did:
- single leg squats
- ring pullups
- kettlebell swings
- kettlebell overhead press
- bar rollouts
If I were more interested in isolation exercises (which I’ve incorporated more in the past), I’d do 3 or 4 exercises of the above for circuits and then go onto 2 or 3 circuits isolation and/or ab exercises.
So an example session would be:
Circuit 1 of 3 to 5 sets
- dips
- reverse lunges
- weighted inverted ring rows
Circuit 2 of 3 to 5 sets
- curls
- ab exercise
- tricep extensions