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1/4/2021

RetCon Challenge

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Welcome to the RetCon

2020 is dead, long live 2021!
It's a new year, but it really feels like we could use a NEW new beginning. Some kind of re-do, or checkpoint retry. Some Retroactive Continuity, or a RetCon, if you will.

Quick aside: What is a retcon? From TVtropes.com-
"Retroactive Continuity.
Reframing past events to serve a current plot need. The ideal retcon clarifies a question alluded to without adding excessive new questions. In its most basic form, this is any plot point that was not intended from the beginning. The most preferred use is where it contradicts nothing, even though it was changed later on."



Who is it for, and what does it do?

The RetCon Challenge is a 21-day fitness group challenge. There's 21 days of workouts, all of which are body-weight only so anyone can do them! There's beginner's yoga, HIIT for upper and lower body, strength training days and even a pull-ups challenge baked in!
There's also a private Discord community where we'll convene for group workouts every Saturday and prep food together on Sundays! Group Q&A's and game nights are expected as well. You'll have plenty of support from like-minded fitness adventurers IN ADDITION to coaching!

​WHAT!? I know.
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What does it cost and how do I "do" it?

Something I really want to accomplish with this challenge is making it accessible to everyone. In that spirit, I'm trying out SERVICE TIERS for the first time! You can sign up for as little as one dollar ($1.00) if you're just in the market for the workouts, or if you're looking for the best possible experience and results there's the $150 tier with plenty in between.
The workouts are delivered on the TrainHeroic app, which is free to download. To access the team calendar, Discord server, receive your D20 Recipe and Nutrition Guide AND your personalized macro and eating book, just complete the sign up form below and we can start this RetCon Challenge right.

​Keep Questing!
-Coach Rob
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Get your RetCon

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8/22/2020

Kettlebell 5k Challenge

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The 5,000 Kettlebell Swings Challenge

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This challenge is inspired by Dan John’s 10k Swings Challenge. I’ve attempted the challenge several times over the years and never finished for a number of reasons. The workouts took too long, the volume was too much for my hands, or I just got extremely bored and wasn’t seeing results I wanted. This plan is for the intermediate to advanced strength training enthusiast with a solid mastery of the single-arm kb swing.

What and How

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Intention: The Kb 5k is meant to be a more approachable, organized and concise version of the legendary challenge by Coach John. Is it as hardcore? Not by half. Is it as effective as ten thousand swings? I don’t know, I never made it that far. But I believe this plan is still challenging enough to improve body composition and athleticism, while only taking 40 minutes per workout, five days per week. If consistency is king, then a ‘meager’ one-thousand swings each week for five weeks will still kick-start a ‘what the hell’ effect in body composition and performance gains.  

Execution: The 5k consists of five weeks, each with five to six workout days. Each workout is time-based, so it shouldn’t take more than 30-40 minutes to complete a session. The only gear you’ll Need is a single, swinging-weight kb. If you have it, you’ll get your money’s worth from a pull up bar and dip station as well, maybe a lighter kb or db if you want some options. 

The Workouts

Every workout runs the same way:
Warmup- 5:00 (joint circles, dynamic stretching, air squats and hip bridges)
Every 2:00 x 10 rounds- each round you’ll do 20 single-arm swings, paired with 5-10 reps of another strength move. See the spreadsheet for that write up.
Cooldown- 5:00 (foam rolling followed by static stretching)

That’s it! The whole darn thing is just 30 minutes, not accounting for ‘fuck around’ time between sections.

Now, if you really want to get crazy and add some extra strength work you absolutely can. I'd recommend adding heavy lifts twice a week on the "short" workout days, ahead of the swings. Front squat, bench press, weighted chin ups and power cleans or deadlifts are excellent options. Stick with heavy weights and low reps. I really like 2-3-5 reps, add weight, then another 2-3-5 reps as seen in Dan John's Mass Made Simple model (can you tell I'm a fan?).

If you're a calendars and grids person, you can download spreadsheet with the timing format, recommended movements 
kettlebell_5k_-_sheet1.pdf
File Size: 35 kb
File Type: pdf
Download File

Pro Tips

  • You can use two-handed swings if you prefer, but the single-arm swing provides more for your unilateral strength, develops your abs and lats more and acts as an upper-body isometric pull.
  • Regardless of which swing you use, YOU MUST MASTER YOUR SWING before attempting this 
  • If you're going to add additional strength work, I would recommend heavy barbell lifts for low reps. I'd also suggest you keep these heavy, technical movements to the "light" swinging days and do the heavy lifting before the swings.
  • Speaking of light days, I actually really like doing two sets of 50 swings instead of the ten-round emom. It's tougher and faster!
  • HAND CARE! I can't stress this enough; you need to address the callouses. A bic razor blade, medium grit sandpaper or pumice stone and hand lotion is all you'll need to brand new palms. Carefully shave the hard packed callous, sand down the rough spots and lotion up. Brand new!
  • Get a coach! If you're unsure if this is right plan for you, or you're interested but aren't confident in your technique or just want someone to keep you on track while you slay these gains, you should hit the Get Started button at the bottom of this page, or reach me via email or on my socials. I'm here to help!

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4/6/2020

RAMEN PLUS

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Send noods!

Noodles, that is. Tasteful noods! RAMEN PLUS takes the cheap and basic and builds a hella good two servings, each with 
CALORIE: 360
PROTEIN: 20g
CARB: 30g
FATS: 18g
Here's how to do it-

Gather supplies

Equipment:
Small pot
Mixing spoon or chopsticks

Components:
1 Ramen packet
1 Large egg
2 Tbsp (tablespoons) of peanut butter
1 Can light tuna (you can use any protein you want, see the last two steps for more.)
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Boil yer noods.

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Make the noodles hot. I won't insult your intelligence by telling you how to make ramen noodles, but I've always just plunked the block in the pot and filled with just enough water to cover them. For the purposes of RAMEN PLUS, this is the suggested method. 

Drain then egg.

When the noodles boil for about 2 minutes, drain off about half the water and crack an egg in there.
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Scramble and spice.

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Add your spice packet if you haven't yet and furiously spin the contents of the pot around until the noodles are even covered and the egg is but a memory. The contents should have a thick, creamy texture now.

The Thiccening


Season to taste.

Measure out your 2 Tbsp of peanut butter if you're calorie conscious. If you don't care about calories, still measure it out because it'll taste better. Mix the PB around until everything is even and smooth, if it starts to get too THICC just add a bit of water to keep it manageable.
At this point, you'll add your additional protein. For this recipe, I calculated in a tin of tuna but you can use whatever. Pulled pork, shredded chicken, ground beef, roasted tofu or just another egg or two are all pretty amazing. Can you tell I've made this a lot?
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It's not much to look at, but she's got it where it counts, kid!
Divide the pot into two bowls or save half for later. That's it! You can add soy or chili sauce to your preference. I would recommend spicing the shit out of it so you don't eat it too quick and serving it with a light salad. If you can, add chopped peanuts or green onion (or both!) for an awesome flavor and texture add to this high value meal. YUM!

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    Rob Finlayson
    Your Friendly Neighborhood Trainer

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