Can we get @hankthetank89 in here. Guy has good knowledge
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door creeks, opens a bit and half of a face and one eye looks through in a creepy manner
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shudder
Iām quite astounded at the back gains Iāve made by only ever doing chin ups
Maybe I lack back thickness
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This was different levels of brutal
Iām paying homage to @T3hPwnisher and naming it after a boss from Shinobi
MANDARA
The reason being that it just keeps coming at you
Itās a kettlebell complex
1 Navy Seal Burpee
3 Kettlebell Bent Over Rows
3 Kettlebell Cleans
3 Kettlebell Front Squats
3 Kettlebell Overhead Presses
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I have a cool EMOM bodyweight workout for 20mins, thats pretty intense, but its nothing too crazy - its doable. I can write it up if you want to try it outā¦ If you are well conditioned it might be too easy but you can try it and maybe you can amrap each min, and set a new standard for it, haha.
Also, what would you say is the difference between KB Cleans and KB Swings? They start kind of simmilar. Do you āfeelā some extra armwork or smth on KB Cleans?
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Fire it up and Iāll give it a whirl at some point
I feel that the cleans work the traps and shoulders hard. Theyāre also more awkward which usually means more gains 
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Ok, so this is a 20min EMOM - each exercise has to be done in 1 minute, all the time left is your rest time. Even tho you can just do em a bit slower the whole minute, the main idea of this is to finish every round as fast as poossible, since we do this for a fighting classes.
60 Jumping Jacks
40 pushups
15 Burpees with no pushup
20 V-Ups
40 Squats
60 High Knees(each knee goes 60 times, so its 120 total steps)
30 Plank-Ups
15 Burpees with no pushup
30 Mountain Climbers(each knee goes 30 times so its 60 total steps)
40 Lunges(40 total lunges, each leg goes 20 times)
These 10 done twice back to back for total of 20 roundsā¦
First 5 seem too easy, next 5 gets you a bit sweatty, and it gets harder and harder once it gets to 12-13mins.
This is not something super hard - before covid all my classes did this as a warmup. After covid, most cant do this when all the reps are cut in half, haha.
At my top fighting shape i could do this, and the last 5mins were hard but it was still doable.
Im interested to see how you would do as you seem to be doing more of met-con stuff as in - lots and lots of reps for long time. This is a bit opposite - this has to be done in a sprinting manner.
I liked to aim to finish each round in 45 secs so i can take 15 sec rest.
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Iām up for trying this, even if no-one else does. Iāll tag you once done.
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This was horrible
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Is Walrus training a specific plan? Jim is all over the place in Forever about this. He says its smth you do with a vest but also can do without. Then there are different exercises you can do for a rep goal.
Would doing 10 pushups, 10 squats, 10 V-Ups and 10 Burpees for 20 rounds also be Walrus training?
Whats the difference between Wendlers Walrus idea and any random circuit training?
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I assume itās a term Jim has come up with for weighted vest training/circuit style training in general mate.
Thereās no set protocol. Itās more than likely a way to separate his work from the barbell training he is associated with
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Iāve been all-in on Walrus training for a while. Jim has extensive writings about it on his private forum, and also his public site (an article called Weight Vest Training - Better Than Average).
The full, standard Walrus workout would be:
(put on vest. 20-30#'s if youāre pretty strong):
2 miles Airdyne
100 pull ups
200 push ups
300 squats
2 miles Airdyne
I do this in 10 rounds as:
20 push ups
5 pull ups
30 squats
5 pull ups
He has taken to breaking this daunting workout up into two different daily sessions, cutting everything in half for each session. He claims to have hit these numbers without a day off for several months. I used it for my Tactical Barbell Basebuilding, and still use it now. I did that exact workout yesterday. I even trained and trained to do it for a fast time (I did it in under 32 minutes). I like to finish it within 45 minutes on a normal training day.
But, you can also modify it and use Walrus training as part of a barbell program.
Example: 531 bench press. Then 5 rounds Walrus work (totaling half the numbers above).
Next, you can swap out moves if you want: dips for push ups, rows for pull ups, snatches for squats. But, donāt sway too far from the main workout and come back to it often.
How does it compare to typical barbell work? Well, itās more conditioning-based. I feel better in that Iām not beat up from barbell work. Your upper body will really respond, because doing 100 weighted pull ups consistently is no joke. Your lower body will be more fit/athletic but not as big as if you were squatting 3 plates.
Personally, I really like it. Monotonous, relatively quick with less time wasted, no endless sets of warm ups and waiting around between heavy sets of 5. I throw in barbell work still, but a part of me wants to just go only Walrus for months and see where it gets me.
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Yeah itās a piss take on navy SEALS
Walrus because itās for normal blokes, not killing machines 
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Are you saying Iām normal mate?
No you are not. As a non-native english speaker i understand you talking just as much as i did(didnt) the movie Breaveheart for which Gibson spent shitton of time mastering scottish accent, haha.
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I was referring to @kleinhound however thank you Hank
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Many things Iād call you, none of them being normal.
Might have dared before you hit up the burpees back in the olā 3x10 sets of leg extension days 
Certainly not now ya mad man
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