'MLK' Workout | Full Body Workout | 2021 Revisit

Health & Fitness

Lots of WODs have been created in homage to MLK. Jks Instagram post did not specify a prescribed (Rx) weight however later on validated to us that the prescribed weight (Rx) for the workout a single 53/35 pound kettlebell.

Perfect at home workout -This “MLK” memorial workout celebrates Martin Luther King Jr.s birthday (January 15, 1929).

< map wp-tag-video js youtube=" http://www.youtube.com/watch?v=bwo1gjvPG2E"/ wp-end-tag > The significance of the representative plan is as follows: 15 associates of turkish get-ups for being 15 years of ages when he began college; 19 pike push-ups and 29 burpees for the year 1929, when he was born; 19 swings and 55 hollow rocks for the year 1955, when the Montgomery Bus Boycott occurred; 19 goblet squats and 63 mountain climbers for the year 1963, when he offered his “I Have A Dream” speech; 19 swings and 86 air crouches for the year 1986, when the first MLK Day was commemorated; 35 sumo deadlifts for winning the nobel reward at the age of 35; and 39 lying toe touches for his assassination at the age of 39 (on April 4, 1968).

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Kettlebell( s).

For Time
15 Turkish Get-Ups (alternating) (1.5/ 1 pood).
1 Round of:.
19 Pike Push-Ups (24/20 in box).
29 Burpees.
Then 2 Rounds of:.
19 Kettlebell Swings (1.5/ 1 pood).
55 Hollow Rocks.
1 Round of:.
19 Goblet Squats (1.5/ 1 pood).
63 Mountain Climbers.
2 Rounds of:.
19 Kettlebell Swings (1.5/ 1 pood).
86 Air Squats.
3 Rounds of:.
35 Sumo Deadlift High-Pulls (1.5/ 1 pood).
39 Lying Toe Touches (rotating).

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The Air Squat.
The Burpee.
The Goblet Squat.
The Kettlebell Swing.
The Mountain Climber.
The Push-Up.
The Sumo Deadlift High-Pull.
The Turkish Get-Up.
Program more.

Perform the whole workout with a single kettlebell for usage in each weighted movement (kettle bell swings, goblet crouches, mountain climbers, sumo deadlift high-pulls).


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