Hey guys, Dan here from Dangerously Fit. In this week’s video, we’re going to go through the 3 Bell AMRAP Challenge.
We’re going to be using my three favorite strength training tools: we’ve got the Dangerously Fit Steel Macebell, we’ve got a Dangerously Fit Steel Clubbell, and we’ve got a kettlebell.
The goal is to power through as many rounds as possible in 20 minutes. Rest whenever required, always keep good technique with all of these exercises, and once you’ve completed the 20 minutes, write down how many rounds you got done in that time.
Then, next time you perform this workout, try and beat your score. The three exercises they’re going to be doing are fundamental exercises with each of these training tools. With the mace, we’re going to go steel mace 10-and-2s; with the kettlebells, we’re going to go two-handed swings; and then with the clubs, we’re going to go Mills 180s.
Getting started with the mace, we’re going to go 10 reps of 10-and-2s. We get our feet shoulder-width apart, elbows are tucked in, shoulders are down and packed down, got the hands on the navel.
We are going to go over the left shoulder, making sure our triceps are in full flexion. Bring it over onto the other side, keep the eyes on the mace head as it comes over to the shoulder, and then we’re going to go back over the way it came.
We’re just going to go from side to side. You can load up on a heavier weight with this one. You’re going to perform 10 reps each side, which is going to be 20 reps in total. Once you’ve done your 10 reps, you’re going to drop the weight straight down, then we’re going to go straight into kettlebells.
We’re going to go 10 reps of two-handed swings. If you’re more advanced, you could go alternating swings, right hand, left hand, alternating between hands.
With this one, we’re going to set up with our feet roundabout shoulder-width apart, hip hinge those hips back, keep a straight line between the crown and the coccyx, add the kettlebell about 8 to 10 inches in front, two hands on the horns.
Keep those shoulders down and packed down. As we roll that kettlebell towards the body, we’re going to fire up the lats. We’re going to hike that kettlebell in between the legs, keep it nice and tight, explode the movement, and then come up between shoulder and eye level.
Again, we’re going to perform 10 reps of two-handed swings, and then we’re going to finish off on the club Mills 180s. We’re going to rotate that force around. We’ve got the club in the order position, and then from there, we’re going to cast that club away, full arm lock, perform our Mill.
This time we’re going to catch it in the order position on the other side. We’re going to perform a 180 to the other hand, and then from there, we’re going to go straight into a Mill on the left hand, 180 back onto that right hand. Mill, 180, Mill, 180.
We’re going to go 10 reps on each side with that one. The steel mace is 10 reps each side, with the club it’s 10 reps each side, with the kettlebells it’s 10 reps in total. Once you’ve done those three exercises, then you go back onto the steel mace, 10-and-2s, and you repeat that again.
You’re going to power through as many times as you can those three movements. When you get to 20 minutes, just write down your score, how many rounds you did in those 20 minutes, and the next time you do that workout, try and beat your score.
If you want more videos just like this one, including our Dangerously Fit Wood Indian Clubbell workouts… be sure to follow me on YouTube!
