10 Tim Kennedy Workouts to Get Hard to Kill
Tim Kennedy’s workouts are on another level.
The first time the United States Army held a service-wide hand-to-hand fighting tournament in 2005, Tim Kennedy entered and won the Light Heavyweight division. He then did that two more years in a row.
By 2013, Kennedy was fighting in the Ultimate Fighting Championship (UFC) where amassed a professional fighting record of 18 wins and 6 losses.
And he fought while continuing his military career in the US Army Special Forces - first on active duty and later with the Texas Army National Guard.
Kennedy then formed his own company, Sheepdog Response, which trains military personnel, law enforcement officers, and civilians in fitness, weapons tactics, hand-to-hand combat, first aid, and situational awareness.
Throughout his impressive military and civilian careers, Kennedy maintained an almost insane workout routine.
Here are ten of Tim Kennedy’s workouts - straight from the source.
Scale the workouts and partition repetitions as necessary.
Workout #1 (Cardio)
1 Mile Run
1 Minute Sprint @ 6 Minute Pace
1 Minute Jog
3 Rounds of:
30 Russian Twists
30 Four-Count Flutter Kicks
30 Crunches
Workout #2
34 repetitions of each of the following:
Deadlift - 225 Pounds
Floor Press - 185 Pounds
Handstand Push-Ups
Thrusters - 95 Pounds
Single-Arm Bent Over Row - 28 kg Kettlebell
Sled Push - 34 Meters with 225 Pounds
Sled Pull - 34 Meters with 225 Pounds
Finisher:
Assault Bike - 34 Calories
Ski Erg - 34 Calories
Rower - 34 Calories
Workout #3
Warm-Up:
6 Sets of front squats working up to your 5 rep max.
Lunge Complex 6 Rounds:
15 Seconds of Weighted Lunges
15 Seconds of Weighted Jumping Lunges
1 Minute Rest Between Rounds
10 Rounds in Under 10 Minutes:
10 Landmine Thrusters
10 Calories on Assault Bike
Photo from Onnit.
“When everyone is screaming and begging for their lives, look for the calmest man in the room. He is about to do what he has been training for.”
- Tim Kennedy
Workout #4
For Time:
50 Handstand Push-Ups
50 Burpees
50 Pull-Ups
50 Toes-to-Bar
50 Turkish Get-Ups
50 10 Meter Shuttle Sprints
50 Box Jumps
50 Calories on Assault Bike
2 Minutes of rest and then work up to 3 rep max on deadlift.
Workout #5
500 Meter Row
3 Rounds:
10 Deadlifts @ 225 Pounds
20 Calories on Assault Bike
10 Back Squats @ 135 Pounds
200 Meter Ski Erg
500 Meter Row
Workout #6
For Time:
30 Snatches (95 Pounds)
10 Pull-Ups
10 Dips
30 Hang Clean and Jerks (95 Pounds)
10 Pull-Ups
10 Dips
30 Thrusters (95 Pounds)
10 Pull-Ups
10 Dips
Finisher:
15 Calories on Rower Every Minute on the Minute (EMOM) 10 Times
Workout #7
Four Rounds with 135-Pound Barbell:
5 Deadlifts
5 Push-Presses
5 Back Squats
5 Reverse Lunges Each Side
25 Calories on Assault Bike
25 Calories on Rower
25 Calories on Ski Erg
Photo from Onnit.
“There are no shortcuts to building one’s resolve. It is earned slowly and painfully through hard work.”
- Tim Kennedy
Workout #8 (Kettlebell)
Warm-Up: 1/2 Mile Run
Kettlebell Circuit - 10 Rounds:
10 Clean and Presses
10 Single-Arm Swings
10 Dips
10 Incline Chest Flyes
Core Finisher:
100 4-Count Flutter Kicks
Workout #9
3 Rounds:
20 Kettlebell Swings with 48 kg Kettlebell
5 Reverse Lunge Front Press (Each Side)
5 Half-Kneeling Mountain Climber Stacked Bow Draw (Each Side)
Rest for 3 minutes.
30 Seconds each for 3 rounds:
Double Kettlebell Farmer’s Carry
Ski Erg
Workout #10
1 Mile Run
135 Pound Barbell Complex - Four Rounds:
6 Deadlifts
6 Bent Over Rows
6 Power Cleans
6 Push-Presses
6 Back Squats
6 On the Bar Push-Ups
Conditioning:
25 Calories on Assault Bike
25 Calories on Rower
25 Calories on Ski Erg
Power:
3 Twenty Yard Sled Pushes
“Every time you train, train with the motivation and purpose that you will be the hardest person someone ever tries to kill.”
- Tim Kennedy
