- Alternate between 40 seconds of work and 20 seconds of rest on each leg before moving on to the next round
- Grab a kettlebell between 8-12 kg and 16-24kg based on strength and fitness level. Ideally have a few weights to mix between.
- BSS = Bulgarian Split Squats (a.k.a. Brahim’s Split Squats or BJSS)
ROUND 1: BSS Slingshots
ROUND 2: Dead-Stop BSS Halos
ROUND 3: Threaded BSS
ROUND 4: Bulgarian Bottoms-Up Cleans (Low vs. High)
ROUND 5: Bulgarian Bottoms-Up Clean & Presses (Low vs. High)
1-MINUTE BREAK HIGHLY RECOMMENDED HERE
ROUND 6: Bulgarian Row to Clean to Snatches
ROUND 7: Bulgarian High-Pulls (Level Change or Arm Switch)
ROUND 8: Bulgarian High-Pull Pass-Overs (Level Change or Arm Switch)
ROUND 9: 1:1 Loaded:Unloaded BSS
ROUND 10: 20/20 High/Low Bulgarian Goblet Thrusters
This is a 20-minute workout. If you feel the need to do another 10-round sequence, you simply didn’t do it right the first time.