Workout Routine

Free

Dry Fighting Weight KB Remix

by Resturanklez

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This is intended to be done with a pair of kettlebells at your 5RM press weight.

C&P/FS days: Do a set of clean & press, cleaning each rep, then rest. Then a set of front squats, then rest. Repeat for a total of 30 minutes. Doing more is strongly encouraged!

Original “Dry Fighting Weight” program: https://www.strongfirst.com/dry-fighting-weight/ Kettleballs: https://www.reddit.com/r/Kettleballs/wiki/index Thank you to /u/Bethskw for putting this spreadsheet together!

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Mondays (add 4th and 5th sets after week 2)

clean and press

Set
Intensity
Weight
Reps
Rest time
1
–
–
1
60 sec
2
–
–
2
60 sec
3
–
–
3
60 sec

clean and press

3 sets

Front Squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
1
60 sec
2
–
–
2
60 sec
3
–
–
3
60 sec

Front Squat

3 sets

All weeks, T/Th

KB Swings

Set
Intensity
Weight
Reps
Rest time
1
–
–
25 +
amrap
60 sec
2
–
–
25 +
amrap
60 sec
3
–
–
25 +
amrap
60 sec
4
–
–
25 +
amrap
60 sec
5
–
–
25 +
amrap
60 sec
6
–
–
25 +
amrap
60 sec
7
–
–
25 +
amrap
60 sec
8
–
–
25 +
amrap
60 sec

KB Swings

8×25+

DB Rows

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
60 sec
2
–
–
5 +
amrap
60 sec
3
–
–
5 +
amrap
60 sec
4
–
–
5 +
amrap
60 sec
5
–
–
5 +
amrap
60 sec
6
–
–
5 +
amrap
60 sec
7
–
–
5 +
amrap
60 sec
8
–
–
5 +
amrap
60 sec
9
–
–
5 +
amrap
60 sec
10
–
–
5 +
amrap
60 sec

DB Rows

10×5+

pull ups

Set
Reps
Rest time
1
3 +
amrap
100 sec
2
3 +
amrap
100 sec
3
3 +
amrap
100 sec
4
3 +
amrap
100 sec
5
3 +
amrap
100 sec
6
3 +
amrap
100 sec
7
3 +
amrap
100 sec
8
3 +
amrap
100 sec
9
3 +
amrap
100 sec
10
3 +
amrap
100 sec

pull ups

10×3+

Wednesdays (Sets of 1 first two weeks, and sets of 2 after)

clean and press

Set
Intensity
Weight
Reps
Rest time
1
–
–
1 +
amrap
60 sec
2
–
–
1 +
amrap
60 sec
3
–
–
1 +
amrap
60 sec

clean and press

3×1+

Front Squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
1 +
amrap
60 sec
2
–
–
1 +
amrap
60 sec
3
–
–
1 +
amrap
60 sec

Front Squat

3×1+

Fridays (Sets of 2 first week, sets of 3 after, and the 3-4 after that)

clean and press

Set
Intensity
Weight
Reps
Rest time
1
–
–
2 +
amrap
60 sec
2
–
–
2 +
amrap
60 sec
3
–
–
2 +
amrap
60 sec

clean and press

3×2+

Front Squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
2 +
amrap
60 sec
2
–
–
2 +
amrap
60 sec
3
–
–
2 +
amrap
60 sec

Front Squat

3×2+

Last Monday (3x3)

clean and press

Set
Intensity
Weight
Reps
Rest time
1
–
–
3
60 sec
2
–
–
3
60 sec
3
–
–
3
60 sec

clean and press

3×3

Front Squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
3
60 sec
2
–
–
3
60 sec
3
–
–
3
60 sec

Front Squat

3×3