Workout of the Week: The Battle Royal

A routine that will challenge your strength and endurance to the very last rep

Growing up I was a massive fan of wrestling. While I did participate in varsity Greco-Roman style wrestling (i.e. “real” wrestling), I personally was drawn to the theatrical, mock combat forms popularized by World Championship Wrestling (WCW) and the World Wrestling Federation (WWF). In fact, while I was gearing up for my wrestling matches, I’d occasionally fantasize that I was a character within the professional wrestling canon. I’d envision my entrance music and routine, costume and signature finishing move. My professional wrestling name was The Tenth Plague, a Jewish protagonist who laid the Smaccabee (for those who don’t get the pun, it’s a reference to the Maccabees) down on my foes. Although more recently, a friend of mine came up with the name Macho Mensch Adam Zucker, which I think suits me better.

Within the wrestling entertainment industry, there is a popular format of competition called the “Battle Royal.” The premise of these matches is that they start with a ring full of a predetermined number of wrestlers, and the goal is to be the last person standing. I am calling this “Workout of the Week '' a battle royal, due to its chipping away of repetitions. You might also recall that the inaugural “Workout of the Week” featured what is known as a pyramid style workout (see: “Workout of the Week, Vol. 1”), and this workout certainly fits that mold as well.

At large, this is a routine that will challenge your strength and endurance to the very last repetition. There are only three exercises to perform. We start with the largest number of reps for each exercise, decreasing them by one each round. I do twenty rounds, but you can modify it to fifteen or ten, depending on your fitness level. Since the format is formulaic, I will give examples of just three of the twenty rounds in an effort to cut down on your reading time so you can get right into the workout!

Round one:

Twenty kettlebell swings, twenty burpees and twenty push ups.
Rest.

Round two:

Nineteen kettlebell swings, nineteen burpees and nineteen push ups.
Rest.

Round three:

Eighteen kettlebell swings, eighteen burpees and eighteen push ups.
Rest.

This is a formula you’ll continue with until you get to round twenty, which is just one rep of each exercise. If you prefer, you can start with one rep of each movement and build up to twenty. My personal preference is to get the bulk of the reps over with first, but doing so means exerting more energy right out of the gates, so you may tire out more quickly. It’s up to you. Also, remember to take rests as needed.

One final, but essential thing worth mentioning, is that when you’re doing kettlebell swings, it is important to understand that the movement is manifested from the hips, hamstrings and glutes rather than the knees and arms. Although it may seem like a compelling thing to do, you're not using your upper body to propel the kettlebell. Likewise, although your knees should be slightly bent, you're not using your quads to squat. The main force of motion comes from hinging your hips backward, and using your hamstrings, glutes and hips (i.e. lower body) to return to an upright position.

This concludes another “Workout of the Week” for your exercise enjoyment. The only rule, aside from maintaining good form, is to always work hard and have fun!

If you choose to do this routine, please let me know about your experience. And if you have any specific questions about this workout or general fitness inquiries, please reach out to me. I am always eager to hear from you!