Workout Of The Week: Tim Kennedy Onnit (TKO)
In honor of one of the most badass men on the planet re-enlisting this past week, I figured I would write one of my most favorite versions of Tim Kennedy’s Onnit workouts.
Sean Hyson, the Senior Content Strength Strategist for Onnit has worked with Kennedy and created a great plan to cover all the details of a perfect strength and conditioning session.
When I first read the article I fell in love with the workout and could not wait to try it out with my classes. I took each part and modified it to fit in with the shape and size of my studio as well as the way I designed my class structure.
The Tim Kennedy Onnit (TKO) workout consists of 4 sections.
The first section is a Rower sprint. You will be rowing a total of 1200 meters split up into 6 parts. You will row full speed for 300 meters then rest for 30 seconds. From there you will row 200 meters and rest for 20 seconds. After that you will row all out for a quick 100 meters followed by a short 10 second rest. After that short rest you will go back up 100 meters then 200 meters and finishing with the 300 meters again totaling just north of 1200 meters of sprints.
The second part is a complex consisting of 8 movements. The first 5 exercises require a weight, while the last 3 are body weight movements. With the first 5 exercises you will hold onto a pair of dumbbells or kettlebells and repeat those exercises straight through without letting go of your weights. After that you will drop down to the ground and perform the other 3 exercises and repeat the complex for a total of 3 rounds.
The third part of the TKO is a pyramid using the TRX. What you will do is perform 1 row with the TRX and immediately stand up straight for a quick second. After that you will do 2 rows and stand up for a quick second. Repeat that format up to 6, then come backwards from 6 down to the 1.
Take a 30 second rest and repeat the 1-6 and 6-1 TRX/ Stand rows. By the end you will have done 84 TRX rows.
The fourth and final part is a cardio finish. As if you are not tired enough from the last 3 sections, you will now definitely be tired after this! There are 3 exercises: ball slams, burpees, and box jumps.
You will perform 10 reps of each exercise, 8 reps, 6 reps, and go back up: 6 reps of each, 8 reps, and 10 reps for a total of 48 ball slams, 48 burpees, and 48 box jumps.
1.Rower:
300 meters Rest 30 seconds
200 meters Rest 20 seconds
100 meters Rest 10 seconds
100 meters Rest 10 seconds
200 meters Rest 20 seconds
300 meters (North of 1200 meters).
2.Dumbbell or Kettlebell (Rooney-ish) Complex:
1.Deadlifts 15
2.Bent Row 15
3.Swings 15
4.Clean and Press 15
5.Lunges 8 each
6.Pushups 15
7.Situps 15
8.V-ups15 3x
3.TRX Pyramid:
1 Stand.
2 Stand.
3 Stand.
4 Stand.
5 Stand.
6 Stand.
6 Stand.
5 Stand.
4 Stand.
3 Stand.
2 Stand.
1 Stand. (that’s 42 total TRX rows)
Rest and Repeat 1-6 and 6-1:
1 Stand.
2 Stand.
3 Stand.
4 Stand.
5 Stand.
6 Stand.
6 Stand.
5 Stand.
4 Stand.
3 Stand.
2 Stand.
1 Stand.
4. Ball Slam- Burpees- Box Jumps:
10 10 10
8 8 8
6 6 6
6 6 6
8 8 8
10 10 10
(48 Total/ 48 Total/ 48 Total).
Good luck! Have Fun!
