Kettlebell Workout: Dan John's "Armor Building Complex" For 10 Minutes
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- เผยแพร่เมื่อ 15 ก.ค. 2024
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This workout is based on the "Armor Building Complex" designed by Dan John. You can find the original video here: • Armor Building Complex...
EXERCISE COMPLEX
2x Double Clean
1x Double Strict Press
3x Double Front Squat
PROTOCOL
EMOM (Every Minute On The Minute)
Active Rest For The Remaining Minute
Workout is done with 2 kettlebells
10 Rounds (10 Minutes)
___ Time Stamp
00:00 Workout
09:50 90 Days Of Kettlebells
___ Links
Website: www.lebestark.ch
Kettlebell Kurse: academy.lebestark.ch
Lebe Stark IG: / lebestark
Angie IG: / angie_zoe_ziegler
Gregory IG: / gregory_dzemaili
___ Music
- Epidemic Sound - epidemicsound.com
- StreamBeats - www.streambeats.com
- StreamBeats License - bit.ly/streambeats-license)
___ Hashtags
#kettlebells
#kettlebellstarkstyle
Apart from the amazing complex this is plus the music you chose, I have to say my favorite part was your pup trying to play with you and then you giving him a sign of not right now and he sat and waited so nicely. Super adorable. I stopped and went back to that part several times. So wholesome. I love animals 💜
Thank you very much! Glad you liked it! - Gregory
i love this workout! thank you for uploading this video, always good to gather more info and references
Don't forget single arm versions as well. A 20 min EMOM gives each arm c 90sec recovery, so it can morph into a strength programme as well while providing contralateral core challenges.
All hail Dan John!!
Excelente entrenamiento
One of my favorite KB workouts, EMOM armor complex! Just by changing weight and round scheme it feels like a different workout every time :)
It's a GREAT workout! Thanks for sharing, Mac! - Gregory
As alway, really good workout, thanks a lot.
Glad you like them! - Gregory
I’m new to your channel....and I’m hooked!
Thanks for subbing! - Gregory
Did this today 20 mins on a EMOM perfect for a Saturday
That helmet looked f####n scary man! Armour building is brilliant. I love that complex! Did 9 rounds of that yesterday and ran 400m at a decent pace (for me) between each round.
This is so good. I sweat like a maniac in a sauna bath 😅
Awesome stuff Gregory Will give this a whirl tomorrow evening 👌 😉
Fantastic; let us know how it went! - Gregory
@@lebe-stark I'll obviously wear my spartans helmet too to keep it real 😆
This is one of my favorite "I can't be arsed to come up with a proper workout" complexes.
Followed along with 24s, this is a beast of a complex!
Strong!! Nice one Christian! - Gregory
@@lebe-stark Thanks!
Did 30mins today after some heavy-ish pressing. Wasn't too bad, think I'll incorporate 2x per week, adding 5 to 10 sets per week, once I hit 60mins I'll up the weights.
Hi Gregory. I was looking for ideas on the ABC and thought you might have an answer. My question is it necessarily an EMOM workout? Can it be an AMRAP? I am coming back from a few injuries but want to catch up with my conditioning quickly. Thanks and great channel
This is badass I'm doing this tomorrow morning 💪☕🏋️♀️🥊🥋 ( 🐕 coaching haha ) I have cats ha . Badass training coach.
Rock on brother! - Gregory
This! Is! SPARTA!! Wish I could give 2 likes for the video. One for the helmet alone, the other for the demonstration.
Gregory, what was your goal for this particular arrangement of the complex? 10 minute EMOM with 16s isn’t particularly for strength... is it for endurance? Or conditioning?
Hey Sebastian. I would consider it strength & endurance with these weights. I picked up the 16s because I did this workout for the first time so I was cautious. In the second run that we did for 30 Minutes (video Is also on the channel), I chose 20s. - Gregory
I've been doing a variation on the 'clean+press+squat' with double KB's and it is a killer workout.
Great stuff Jorge! - Gregory
Will try this. For active rest might throw push ups/pull ups etc , see how far i get😂
I like to alternate this with swings every other minute
💪💥
👌👌👌💥
If only I could get my 7kg Brussels Griffon to let me be while I swing the bells. I do try. Great workout, thanks!
Will you give your opinion on the book and the training the quick and the dead by Pavel?
I'll see what I can do; thanks for sharing! - Gregory
Doing armor building today with two 20kgs!
That's awesome! I did it with 20 kg for 30 Minutes with Angie. That was a BEAST! Enjoy it brother! - Gregory
Grind it out Strongtoe 💪
@@lebe-stark That was awesome. Did 2 sets of 10 mins with 16s and a third set with 20s. The active recovery period after each combo works well to reset. Good change of stimulus from the GS style sets. Cheers Captain Stark 😁👊
My record for this was 76 min with double 20kg. I had to lay down for 10 min afterwards
That is impressive.
That is a well trained dog, sir!
We work hard with our boy; thanks for noticing! - Gregory
How many times do you suggest we do the armor building complex in a week?
This heavily depends on your goals and fitness level. - Gregory
What weight is that? As a hardstyle practitioner am still learning how to dicihper GS bells colours :)
Looks like the body of all of his bells are black, but they still have a colored stripe just above where the handle connects to the body. This stripe looks like it's yellow which is 16 kilos.
I'm using 2x 16 kg in this video. - Gregory
@@lebe-stark looking smooth! 👊🏻
Only got one 16kg KB. I suppose this is doable with dumbbells, no?
Dumbbells have a different center of gravity which don't transfer well into ballistics. - Gregory
Can i do this workout with a 10 kg and a 16kg?
Yes!
ABC, How many times a week?
Depends on your goal. For a regular workout, 3x per week works usually great. - Gregory
@@lebe-stark Thanks for comment
I think doing it every other day would work well too. You'll get 7 workouts every 2 weeks. For a bit of variety....alternating it every other day with Simple & Sinister would be nice too.
Forget the workout, I want to know where you got that helmet.
It was a gift from our client; this helmet is next level stuff! - Gregory
Can I benefit from using some lighter 35lb KB I'm a 52 yr Old Disabled Combat Veteran
Yes of course!
@@lebe-stark thank you sir
Yo Lebe! You've become soft : ) Even I do it the original version (30 rounds) with double 16s. I'd expect no less than 24 kg. from you.
I did the 30 minute version with Angie with 2x20 kg. That was a BEAST of a workout! Great to see you're rocking with 16s! - Gregory
Not enough work. Too much standing around. (I don't know if you know it but Dan John has really poor fitness.) Either reduce the EMOM to 45 seconds or do what I did: change it to 3 clean and presses and 5 front squats. That still gives me sr ound 38 seconds of rest. If you're doing it right, you shouldn't feel well near the end. The last 5 EMOMs should be tough. You definitely shouldn't feel like dancing around.
I don't care about Dan John's fitness. The ABC is a beast if you do it properly. Standing around is what 99% of people need who sit on a desk all day.
Either you’re not being truthful, or you are the reason the complex doesn’t work for you. A squat should take you anywhere between 3-7 seconds. The press should take you 3-5 seconds. The cleans 1-3 seconds. The slow and controlled eccentric is the key. It will build more muscle, more control of the weight, and better tension on the connective tissue, reducing the risk of injury as you progress. If you are using extremely light weight, and flying through the movement as fast as possible, you’ve missed the point my friend.
@@OfficialLeverKing I just timed it with double 24kg. 37 seconds left in a minute. So 23 seconds to do it. Why wouldn't I want to do the movements explosively? This will give you increased power. Going in slow motion makes you sore and slow.
@@OfficialLeverKing I use more weight if training explosively than resisting the negative and I do more reps. This isn't bodybuilding. Train Kettlebells for strength and sports performance. If you can actually go up in Kettlebell weight without going up in bodyweight that's a bonus. Look at Pavel. Only a 180 pounds but stronger than you,
But I have increased muscle mass some anyway.
@@powskier It’s not body building but you don’t build power during the eccentric part of any exercise. Yes, explode through the concentric. But strength is built from tension primarily, so why rush through the part of the movement with the most tension. It doesn’t make you slow to control weight through a range of motion. It seems like your focus is more on bravado than any kind of exercise science. Building muscle is about more than aesthetics. Being able to hold more blood in the muscles allows for greater endurance and strength. Or did you not watch your boy Pavel’s recent videos on improving the plumbing?