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The Irish Hand Grenade – St. Paddy’s Day Workout Health/Lifestyle MMA News 

The Irish Hand Grenade – St. Paddy’s Day Workout

The Irish Hand Grenade – St. Paddy’s Day Workout

Happy St. Patrick’s Day!

I titled this workout the Irish Hand Grenade because one, it is St. Paddy’s Day and two, you will have explosive strength and endurance throughout the routine. The workout consists of 8 parts. Half of the rounds are in a pyramid format, while the other 4 rounds are Tabata’s.

The workout goes like this:

Superset pyramid of: Hand release pushups (chest to the floor, release hands and push up all the way) and TRX rows.

Hand Release Pushup
Dr. Bill doing hand release push ups

You will perform 10 of each exercise then 9, 8, 7, all the way down to 1 repetition of each:

Pushups     TRX

10                               10

9                                  9

8                                  8

7                                  7

6                                  6

5                                  5

4                                 4

3                                 3

2                                 2

1                                  1

After that you will perform an 8 round Tabata of weighted hip swings. 20 seconds of work.

Rest 10 seconds and repeat 8x for a total of 4 minutes.

When that is done, you will repeat the first pyramid in reverse:

Pushups     TRX

1                                   1

2                                  2

3                                  3

4                                  4

5                                  5

6                                  6

7                                  7

8                                 8

9                                 9

10                               10

Next you will perform another Tabata, with the same formant, of sumo squat high pulls.

Amy doing sumo squats with high pull
Amy doing sumo squats with high pull

You Are Halfway!

Now you will perform another superset pyramid of two different exercises. The exercises are:  Ball Slams and a weighted clean (or curl) and press:

Ball Slams   Clean and Press

10                                                   10

9                                                      9

8                                                      8

7                                                      7

6                                                     6

5                                                     5

4                                                     4

3                                                     3

2                                                     2

1                                                     1

Nick doing ball slams
Nick doing ball slams

Next you will perform another Tabata, same format, of box jumps. If they get too difficult you can switch to alternating step-ups for the remaining rounds.

When that is done, you will repeat the first pyramid in reverse:

Ball Slams   Clean and Press

1                                                        1

2                                                       2

3                                                       3

4                                                       4

5                                                       5

6                                                       6

7                                                       7

8                                                      8

9                                                      9

10                                                    10

And for the finale, you will do a Tabata, same format, of lunges. The first round you will lunge in and out with just the right leg. The second round you will perform a side lunge going out to the right side. The third round you will lunge in and out with just the left leg. The forth round you will perform a side lunge going out to the left side. Repeat all 4 rounds one more time.

BOOM!

Put on some Dropkick Murphys, Flogging Molly, and The Wolfe Tones, and enjoy a nice Guinness after the workout.

Happy St. Patrick’s Day!

St. Paddy's Day workout

 

 

 

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Brian Jensen
I am a Personal Trainer and Nutritionist. I have been a martial arts practitioner and fan for along as I can remember. I have a background in Muay Thai and Tae Kwon Do. MMA is the best sport around from every which way you look at it and I can not wait to share my knowledge and insights with you.

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