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

Tim Kennedy has worn many hats. Among the most notable is the Green Beret—he’s an energetic obligation Master Sergeant inside the U.S. Army Special Forces. He occurs to be a successful MMA fighter, with a decades-long profession in the UFC, Strikeforce, and different promotions. And he’s starred in a number of TV exhibits, together with Discovery’s Hard to Kill sequence.

What do all these jobs have in frequent? He has to be in great shape to do ’em. As a part of our Everyday Warrior sequence, we lately caught up with Kennedy in the health club to break down his “ABC Workout,” a full-body circuit that’s good for constructing muscle from head to toe.

This exercise will get its title from its three components, labeled “A,” “B,” and “C” (plus a warmup). It’s designed to work the full physique with actions that alternate in a push-pull trend. Spoiler alert: It’s brutal. But would you count on something much less from a man who served as an energetic obligation particular forces warrior and a professional MMA fighter at the identical time?


Kennedy walked us by way of the exercise whereas at the health club. You’ll begin off with an EMOM warmup—that’s brief for “every minute on the minute.” It’s modeled after a CrossFit Cindy exercise, however his model entails repeated units of toes-to-bar, squats, and pushups achieved each minute for 10 minutes. Once you’ve obtained your blood pumping, it’s time to transfer onto the A bit of the exercise.

Man doing a pullup
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The A bit consists of three components: Hitting the SkiErg, adopted by pullups then handstand pushups (that’s proper, you’re going upside-down on this exercise). You’ll repeat all three segments a complete of 5 instances. Together they’ll work your legs, core, posterior chain, lats, rear delts, entrance delts, and your chest, too.

Tim Kennedy working out on an AssaultBike
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Then you’ll transfer on to the B part, and that is the place issues actually get attention-grabbing.

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

This part entails driving an assault bike till you burn 10 energy, then deadlifting your physique weight for 10 reps, adopted by a set of 10 burpees—and repeating the entire factor 5 instances.

“We kind of have a push-pull here,” says Kennedy. “Bike is full body. Deadlift is posterior chain and legs with a ton of core, and burpees are full body.”

Tim Kennedy working out on a rowing machine
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Finally, you’ll spherical issues out with the C portion of the exercise, the place you’ll burn 10 energy on a rowing machine, then seize a kettlebell to do 10 snatches adopted by 10 swings. Like the earlier two sections, you’ll repeat all three units 5 instances. In the course of, you’ll work the posterior chain and quads.

Check out the full exercise breakdown, together with the gear you’ll want to do it, in the video above.

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