Ascender/Descender Workout

Hello Alloy Fit Fam!  Here it is: the Ascender/Descender Workout!! This is a high-rep, lower-weight workout that’s tough, but you’ll feel GREAT once you finish!

For this workout you will need a Barbell and a medium-sized Kettlebell.


The set up

Perform 6 rounds of each superset, the first exercise of each set starts with 20 reps and DECREASES by 2 reps until you reach 10 reps; the second exercise of each superset starts with 10 reps and INCREASES by 2 reps until you reach 20 reps (i.e. start with 20 barbell overhead press, 10 kettlebell swing, then 18 barbell overhead press, 12 kettlebell swing, etc.).

FYI, each superset adds up to 90 reps. Enjoy!

Here are the exercises in order:
  1. A: Barbell Overhead Press: 20,18,16,14,12,10 repsB: Kettlebell Swing: 10,12,14,16,18,20 reps
  2. A: Bent-over Barbell Row: 20,18,16,14,12,10 reps

    B: By the Horns Goblet Squat: 10,12,14,16,18,20 reps

See full exercise description for each exercise below!

Barbell Overhead Press

Kettlebell Swings

Bent-over Barbell Row

By the Horns Goblet Squat

This is simply a kettlebell goblet squat – holding it “by the horns” as you squat!


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