Tim Kennedy Workout – 30 Aug

Updated: August 31, 2010

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




  1. juan gil

    September 3, 2010 at 10:39 pm

    youre one of my inspirations to go special forces. cant wait to get out of recruiting and get back to the suck to try out.

  2. Chuck

    September 4, 2010 at 8:09 am

    Love your workouts and thanks for posting them. Is there any variations if you don’t have a sled or the ropes? The gyms I have access to don’t/won’t put them in.

  3. Tim

    September 5, 2010 at 7:51 pm

    Try this:

    -Instead of Sled Pull, Run backward for 50 meters
    -Instead of ropes, use light dumbbells and do front raises for time.


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