Tim Kennedy Shares His Brutal Push-Pull Workout to Empty the Tank

Tim Kennedy has worn several hats. Among the the most notable is the Green Beret—he’s an energetic obligation Grasp Sergeant inside of the U.S. Military Special Forces. He transpires to be a productive MMA fighter, with a decades-extended career in the UFC, Strikeforce, and other promotions. And he’s starred in multiple Tv exhibits, including Discovery’s Really hard to Get rid of sequence.

What do all all those positions have in typical? He has to be in great form to do ’em. As element of our Everyday Warrior collection, we not long ago caught up with Kennedy in the gymnasium to split down his “ABC Exercise routine,” a complete-human body circuit that is ideal for making muscle from head to toe.

This work out gets its identify from its a few elements, labeled “A,” “B,” and “C” (moreover a warmup). It is designed to operate the full physique with movements that alternate in a force-pull vogue. Spoiler warn: It’s brutal. But would you expect nearly anything significantly less from a person who served as an lively duty exclusive forces warrior and a professional MMA fighter at the similar time?


Kennedy walked us by the exercise while at the gymnasium. You’ll start off off with an EMOM warmup—that’s quick for “every moment on the moment.” It’s modeled after a CrossFit Cindy exercise session, but his variation consists of recurring sets of toes-to-bar, squats, and pushups finished just about every moment for 10 minutes. After you have bought your blood pumping, it is time to move on to the A part of the exercise.

Man doing a pullup
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The A area is composed of 3 components: Hitting the SkiErg, adopted by pullups then handstand pushups (which is ideal, you are likely upside-down in this exercise session). You’ll repeat all three segments a total of five instances. Jointly they’ll perform your legs, core, posterior chain, lats, rear delts, front delts, and your upper body, too.

Tim Kennedy working out on an AssaultBike
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Then you will move on to the B part, and this is exactly where things really get fascinating.

“B is the satan,” Kennedy tells Men’s Journal.

This area requires using an assault bike until finally you melt away 10 energy, then deadlifting your overall body excess weight for 10 reps, followed by a established of 10 burpees—and repeating the complete detail 5 moments.

“We type of have a force-pull below,” says Kennedy. “Bike is total body. Deadlift is posterior chain and legs with a ton of core, and burpees are complete entire body.”

Tim Kennedy working out on a rowing machine
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Ultimately, you’ll round items out with the C part of the workout, wherever you’ll burn up 10 energy on a rowing equipment, then get a kettlebell to do 10 snatches followed by 10 swings. Like the previous two sections, you are going to repeat all three sets five times. In the method, you are going to function the posterior chain and quads.

Look at out the whole exercise routine breakdown, together with the devices you’ll want to do it, in the online video over.

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