The Rhino Den - Military Stories, News, MMA Features, Tim Kennedy » Tim’s Writing

Tim Kennedy Workout – 30 Aug

Kelly — Tue, 31 Aug 2010 19:10:17 +0000

Losing a five round decision sucks, but being put on medical suspension sucks more. Since I’m not allowed to workout, you’ll have to do it for me. Push yourselves.

Box jump 30
KB snatch 20
Backward sled pull 60 meters
Ropes gone wild 20/20/20

Box jump 20
KB snatch 15
Backward sled pull 50 meters
Ropes gone wild 15/15/15

Box jump 15
KB snatch 12
Backward sled pull 40 meters
Ropes gone wild 15/15/15

Box jump 10
KB snatch 10
Backward sled pull 30 meters
Ropes gone wild 10/10/10

Box jump 5
KB snatch 5
Backward sled pull 20 meters
Ropes gone wild 5/5/5

Time to beat 13:16
Middle of the pack 15:40
Last man 19:36

Tim Kennedy Workout – Title Fight Edition

Kelly — Sat, 14 Aug 2010 18:17:42 +0000

While this workout is running on The Rhino Den, I will be in the final preparations for my Strikeforce middleweight title fight with Ronaldo “Jacare” Souza on August 21st in Houston. Therefore I feel this workout needs to be a real winner.

The Filthy 50:

Fifty repetitions of each exercise for time of:
Wall Ball (20 pound ball)
Pull-ups
Push-ups
Box jumps
Sledge hammer slams
Burpees
Air squats
Kettlebell swings

Time to beat 14:45
Middle of the pack 17:30
Last man 28:04

Tim Kennedy Workout – 2 August

Kelly — Mon, 02 Aug 2010 14:09:59 +0000

Six rounds for time of:

10 medicine ball overhead throws (20 lbs)
20 meter barbell overhead lunge (135 lbs)
20 foot rope climb
Sprint out 30 seconds and back 30 seconds (don’t be a douche, push yourself)

Time to beat 20:58
Middle of the pack 23:33
Last man 29:14

Tim Kennedy Workout – 4 July

Kelly — Tue, 06 Jul 2010 00:07:52 +0000

It’s Independence Day, people! Go out and exercise your right to blow something up. BUT…do your workout first! You have to have access to a pair of ropes to do this one. If you don’t understand the exercises, check out the video at the end.

20 Bar dips
20′ Single arm rope whips
20′ Double arm rope whips
20′ Double arm rope flips (gapplers flip)
20′ Scissor jumps
50m sprint out, 50m sprint back.
As many sets as you can do in 15 minutes

Number to beat – 6
Middle of the pack – 4
Last man – 3

http://www.youtube.com/watch?v=NEo9_din6dM&feature=fvw

Tim Kennedy Workout 20 Jun

Kelly — Mon, 21 Jun 2010 16:15:01 +0000

Five rounds for time of:

Medicine Ball overhead toss X10 (20lbs ball)
Overhead Barbell lunge 20m (95lbs)
Rope climb (15ft) or 15 pull-ups for you gym fags
500 meter run

Time to beat: 22:20
Middle of the pack: 25:26
Last man: 33:05

Tim Kennedy Workout 3 June

Kelly — Sun, 06 Jun 2010 19:21:32 +0000

Cardio Smoker

Set up cones up 30m away.

Six rounds for time of:

-Sprint 120m (down and back X2)
-Bear crawl down
-Burpee long jump back

Time to beat: 6:21
Middle of the pack: 9:04
Last man: 13:35

Tim Kennedy Workout – 27 April 2010

Kelly — Wed, 28 Apr 2010 21:29:23 +0000

Five rounds for time of:

Row 250 meters (or sprint 400m or 1min max on treadmill)
10 Turkish get-ups (with a 60lb kettlebell)
20-yard Gator walk

Time to beat 15:01
Middle of the pack 18:44
Last man 23:25

Tim Kennedy Workout – 12 April 2010

Kelly — Mon, 12 Apr 2010 13:19:56 +0000

Sprint 15 yards
Frog hop back
This = 1
How many can you do in 10 minutes?

Number to beat – 64
Middle of the pack – 40
Last man (who was beat by a girl) – 34

Tim Kennedy Workout – 24 March 2010

Kelly — Tue, 23 Mar 2010 22:22:20 +0000

These workouts are not a “be all end all.” The workouts I post I do at the end of a one-hour strength and conditioning routine and we refer to this portion of my training as ESD (Energy System Development) and the movements/exercises compliment what I was training that day. Today I was doing pulls and legs. We post these so you can gauge where you are compared to others.

Row 400m
15 Ball slams (20lbs dynomax ball)
40-yard Explosive lunges

Row 300m
12 Ball slams
30-yard Explosive lunges

Row 200m
10 Ball slams
20-yard Explosive lunges

Row 100m
5 Ball slams
10-yard Explosive lunges

Time to beat 10:38
Middle of the pack 13:14
Last man 16:41

Tim Kennedy Workout – 17 February 2010

Tim — Wed, 17 Feb 2010 19:27:59 +0000

Tim Kennedy’s Workout – 17 February 2010

Row 400m
Dead-lift 150lbs dumbbells in each hand (1 rep)
Dead-lift 140lbs dumbbells (2 reps)
Dead-lift 130lbs dumbbells (3 reps)
Dead-lift 120lbs dumbbells (4 reps)
Dead-lift 110lbs dumbbells (5 reps)
Dead-lift 100lbs dumbbells (6)
Dead-lift 90lbs dumbbells (7)
Dead-lift 80lbs dumbbells (8)
Dead-lift 70lbs dumbbells (9)
Dead-lift 60lbs dumbbells (10)
Dead-lift 50lbs dumbbells (11)
Row 400m

Time to beat 5:58

Middle of the pack 6:32

Last man 9:03

See Tim’s other MMA/Crossfit workouts>>