MTRW: 500 Rep Challenge

Hi guys,

Here is something new I have though of – 500 rep gym tool challenge. You will perform this workout on non-consecutive days varying the equipment that you use. Pay attention to variance in the weight that each tool gives you – i.e. the feedback loop.  For example, sandbag will play tricks with you due to the shift in the weight introducing instability, kettlebells will challenge muscle recruitment, clubbell will test you ability to perform tri-planar body movement, dumbbell will showcase your coordination, and barbell will call out your balance. Of course all the tools we will use will challenge little bit of everything but I think this is an interesting way to see how your strength, balance, stability, and core power transfers and is it functional in terms of weather you will be able to show the same level of strength, power, endurance with all the equipment. Here the breakdown:

  • Tools| pick one for each new non-consecutive day of the workout | sandbag, kettlebells, dumbbells, barbell, and clubbells | if you do not have all the tools do not write this challenge of, go ahead and try with dumbbells and barbell (which are the most common set of tools  you will be able to find in all the gyms)
  • 5 exercises | 500 reps
  • 100 reps each per exercise | you can either do 100 in a row or 4 sets of 25 in a circuit fashion or 5 sets of 20 or 1o sets of 10 as long as it come up to 100 per exercise or 500 for the entire circuit but remain consistent with all the different tools | if you are choosing 25 x 4 then it should be those number with all the tools you use for consistency and then you can switch up the next week and see if you can give 100 in a row one shall never know until you try 🙂
  • use Gymboss timer to see how long it takes you to go through the entire circuit| compare results form each dayClubbell set


  • Push up
  • Deadlift
  • Bent-over row
  • Overhead press
  • Squat                                                                                        RMAX Tactical Training Tools 

Stretch and enjoy a post workout snack.


Esse Libere Fitness – Free To Be Fit

MTRW: 15 Min Burn

Hi guys,

I already posted this week whole body workout; however, I know it is pretty long. You can either split it into upper and lower body and then you will have 2 days on one days off and repeat or do this 15 min challenge if you are short on time.

Routine: set up you gymboss timer for 30 sec work 30 sec rest 15 rounds | use kettlebell that is one size lower then your snatch kettlebell and perform one rep on each side during your work phase | then during break take a deep breath and exhale slowly to bring your heart rate down

Exercise: high pull+ clean + squat + press + swing | switch hands without resetting the bell | keep going for 30 sec

Selecting your kettlebell:

Men Open Class 24kg
Men Masters (50 and Older) 20kg
Women Open Class over 56kg/123.5lbs bodyweight 16kg
Women Open Class up to 56kg/123.5lbs bodyweight 12kg
Women Masters (50 and Older) 12kg

Stretch and have post workout shake.


Esse Libere Fitness – Free To Be Fit

MTRW: Body Weight – Can You Handle It

Hi guys,

As you know form my previous posts I am getting RKC Kettlebell Certification and here are the requirements to pass the exam which is based on the US Marine Corps’ guidelines:

  1. Pass the pullup/flexed arm hang test – 5 pullups or chinups for men and a 15sec flexed-arm hang for women
  2. Pass the kettlebell snatch test. Only after that the instructor has stopped speaking the candidate may lower the kettlebell between the legs in one uninterrupted motion without touching the chest or shoulder. The sum of both arms is scored. Depending on the gender, age, and bodyweight, the candidate must perform the following number of reps in the specified time:

Men Open Class up to 60kg/132lbs 20kg 100/5min
Men Open Class over 60kg/132lbs 24kg 100/5min
Men Masters (50-64) 20kg 100/5min
Men Seniors (65 and over) 20kg 50/3min
Women Open Class up to 56kg/123.5lbs 12kg 100/5min
Women Open Class over 56kg/123.5lbs 16kg 100/5min
Women Masters (50-64) 12kg 100/5min
Women Seniors (65 and over) 12kg 50/3min

I am about 63kg so I have to do 12kg 100/5min.

And of course the foundational instructor qualifications:

  1. Exhibit safe and efficient technique in the foundation exercises
  2. Demonstrate good judgment, especially concerning safety
  3. Show a strong spirit
  4. Demonstrate effective teaching skills
  5. Abide by the RKC Code of Conduct

That said, here is your todays workout:

3 Supersets | 4 rounds | Max reps for upper body exercises | 50 count for lower body exercise

Superset 1:

  • Pullups (My score: 4 /6, 3/7, 3/7, 4/6 | first number no assist)
  • Jump Squats (50, 50, 50, 50)

Superset 2:

  • Chinups (My score: 4 /6, 4/6, 4/6, 4/6 | first number no assist)
  • Jump linges (50, 50, 50, 50)

Superset 3:

  • Pushups (My score: 25, 25, 25, 25)
  • Skaters (50, 50, 50, 50)

Abs Bonus:

  • Crunches 4 sets | 50 reps

Enjoy a post workout stretch and snack.

Have a great day. It is beautiful outside, it sure helped me to feel my toes when I was working out 🙂


Esse Libere Fitness – Free To Be Fit