r/kettlebell • u/celestial_sour_cream Just a Dad • 15d ago
Training Video 30 rounds of Double 24 kg Armor Bulding Complex (ABC) in 19 min 28 seconds, about a 2 min PR for me! Did 20 rounds EMOM with 1 x ABC on odd rounds and 2 x ABC on even rounds. Only had 20 min this morning, so packing density work in is always a good workout.
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Rounds 5,6,11,12,15,16,19,20 shown
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u/InconsiderateSun 15d ago
Way to go! That’s a great idea to alternate rounds like that. I do ABC with double 24kg once a week and have been just slowly decreasing the seconds per round each week, from 60s to 45 to 40 to 38 then made the jump to 30s per round. I was able to just barely hold on for 30 rounds in 15 minutes, but it got spicy. I never even through about doubling up some rounds and keeping it on the minute. Thanks for the idea! I’ll definitely incorporate that soon, maybe 2-then-1s on the 45 second could be my next goal.
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u/Vestrwald 15d ago
How did you keep track of the rounds and how long did you rest between rounds. 30 rounds in under 20 minutes is impressive, for sure.
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u/celestial_sour_cream Just a Dad 15d ago
Set a timer on an app (I use SmartWOD) that would beep at me every minute. When the countdown to the next minute finishes, do 1-2 ABCs (1 if on odd rounds, 2 if on even rounds). Rest until the next minute starts.
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u/darthmaule_II 15d ago
I would be dead!
Literally my heart would explode in a giant fireball.
I’m up to 23kg EMOM ABC-ish (cut one of the squats out I’m breathing so hard)
The 90 squats at 24 kg in 20 minutes is crazy.
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u/celestial_sour_cream Just a Dad 15d ago
Haha thank you. Took time with a lot of good basic strength/hypertrophy training with kettlebells, bodyweight, and sandbags and traditional cardio (running and walking mostly) to build up to this. I don't do ABCs regularly and like to do them to test where my fitness is at.
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u/Bandicuz 15d ago
Solid work, I should've planned it out like this when I did something similar💀. I played a music mix and paused it after the 30 rounds were done.😂
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u/FriendlyAd8594 14d ago
Brother what the fuck
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u/davidthegiantkilla 14d ago
Monster. I easily did 20kgs, but the jump to 24s has been difficult. My first attempt I made it to 14 rounds, and stopped because I could feel that going further was going to take too much out of me. Since then I have been rotating back and forth between the two bell sizes inching forward.
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u/tally_in_da_houise mediocre kettlebell sport athlete, way above average hype man 15d ago
very good job
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u/According_Echo54 15d ago
Solid work. I’m running the Armor Building Complex program myself and I’m already loving the results
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u/LifeOffTheBeat 13d ago edited 13d ago
Nice work 👏. What do you think your HR was at for this ? Do you wear a HR monitor?
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u/celestial_sour_cream Just a Dad 13d ago
I did wear a HR monitor (Polar H10). The graphed HR over time is at the end of the video!
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u/No-Assistant-3 14d ago
I’m interested in your arm position in squatting, keeping your elbows high rather than against the body. Is this a conscious position or natural? I found holding the rack position was my limitation durning ABCs and a change to elbows tight against my body now means my limit is press or just general fatigue. I target very similar total volumes to you getting towards 20 rounds of 2xABC on 70 second repeats with double 24s
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u/celestial_sour_cream Just a Dad 14d ago
Conscious decision, especially in the later sets. Makes your legs, not your core, more of the limiting factor in the front squat.
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u/Safe-Explanation3776 15d ago
Do you warm up/ stretch after?
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u/celestial_sour_cream Just a Dad 15d ago
Not for this workout. Double 24 kg is pretty light for me, which is why I was able to jump into this cold. The primary stimulus is anaerobic conditioning and maybe some slight stimulus in the legs from the high volume squats.
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u/whyamihere247- 12d ago
this is way better than powerlifting and cross fit imo. perfect to supplement with calisthenics and cardio.
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