Untitled+design.jpg

A fitness movement built around traveling.

Becoming Hard to Kill: 10 Tim Kennedy Workouts

Becoming Hard to Kill: 10 Tim Kennedy Workouts

Army special forces operator and UFC fighter Tim Kennedy’s workouts are on another level. Are you up for it?


“Every time you train, train with the motivation and purpose that you will be the hardest person someone ever tries to kill.”

- Tim Kennedy

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), while continuing his military career in Special Forces - first on active duty and now with the Texas Army National Guard.

Kennedy has amassed a professional fighting record of 18 wins and 6 losses and has gone on to form his own company, Sheepdog Response, which trains military personnel, law enforcement officers, and civilians in weapons tactics, hand-to-hand combat, first aid, and situational awareness.

Throughout his impressive military and civilian careers, Kennedy has maintained an almost insane workout routine.

We put together a list of ten of his workouts, including a few that you can do on the road - if you’re up for it.

Scale the workouts and partition repetitions as necessary.

Workout #1 (Hotel Treadmill Workout)

  • 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.

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.

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

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:

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

Review: Find a Gym Anywhere With TrainAway

Review: Find a Gym Anywhere With TrainAway

The Best New Travel Fitness Gear and Equipment

The Best New Travel Fitness Gear and Equipment

0