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CANIS Athlete Training: Workout #6 The Waterfall

CANIS Athlete Training:  Workout #6 The Waterfall

Here we are at the end of the year. Thanksgiving meal is behind us but biscuit and gravy consumption at duck camp is at an all-time high and we are staring Christmas eats square in the eye. Now more than ever, it is important to keep moving to combat all the extra calories we will be eating over the next few weeks. This workout is a good mix of cardio, strength training, and a brutal Waterfall to end it, you’re welcome. Let’s get going.


Again, we are assuming most have access to a gym but if not, you can modify to whatever weights you have around the house. If you don’t like a particular movement, then do one that works the same body part. More than anything, give maximum effort and push yourself. We are going to do a warmup, AMRAP, EMOM, then one of my favorite Waterfall programs I have ever done.

Section 1

Equipment: Kettlebell

This is a warmup and we will be doing 3 movements with one kettlebell. I like to choose a weight that I can do for all three movements. Since this is just a warmup, you don’t have to go balls out. Grab a 30-35 lb kettlebell or dumbbell and begin. Start with pushups, use great form and get that chest to the ground. From there, we go to one arm kettlebell swings. Make your hips, legs, hammys, and butt do the majority of the work on these. Di bit swing with your shoulders. Your hips should be propelling the weight back and forth by snapping forward. Next use the same kettlebell, hold at chest level, and perform a squat. Last, hold the kettlebell at your side, and bend sideways back and forth working your oblique muscles.

15 pushups

10 single arm kettlebell swings (each arm)

12 goblet squats

10 kettlebell side bends (each side)

Do 3 sets of the above

Section 2

Equipment: Dumbbells or straight bar with plates, rowing machine, pull up bar.

This section is a 16 minute AMRAP (As Many Reps As Possible). Set the timer and grind your way through as many of these as you can pump out. You can make this as easy or hard as you want to. Lets see what you are made of. We will start with 8 rows. You can do dumbbells rows, bent over rows with a straight bar, lay on a bench and do them...doesn’t matter, just get enough weight where it is challenging and concentrate on using your back muscles primarily to pull. Next, give me 150 meters on the rowing machine. If you don’t have a rowing machine, do 100 jumping jacks, run in place, do 100 sit ups, or something that involves some cardio. After the row, give me 5 pull ups. Strict pull ups would be great, but if you need to “kip” or use a band, no worries. Finally, end it with everyone’s favorite, full burpees. Chest to the ground, back on your feet, jump and touch the sky.

16 minute timer

8 rows of your choice

150 meter row

5 pull ups

5 burpees

Repeat as many times as you can for 16 minutes.

Section 3

This section consists of a 12 minute EMOM, which stands for Every Minute on the Minute. Again, you are going to need a timer, and at the start of each minute you will do one of the two exercises. First, we are going to do 10 straight leg deadlifts. Grab a bar and put a challenging weight on there. Today I did 135lbs. Keep your legs straight, keep the back flat, poke that booty out and work the glutes and lower back. 10 reps and then rest for the remainder of the minute. At the start of the next minute we are going to do weighted hip bridges. Grab a 45lb or more plate, dumbbell, sandbag, barbell, etc and place it on your midsection while laying on your back. Put your feet on the floor and raise your hips as high off the ground as you can.

12 minute timer

Minute 1- 10 straight-leg deadlifts

Minute 2- 10 weighted hip bridges

Repeat for minutes 3-10

Section 4

The Waterfall. Not going to lie, this is going to suck. Lots of reps. Lots of sweat and lots of wallballs, which I personally hate. So the idea of a waterfall is you start with the first exercise, then repeat it and add on a second, then go back and do first, second, and add a third, and so on. There are seven movements on this one...so 70 wallballs total. You are going to need a weighted wallball, medicine ball, or slamball. I use a 20-25lb ball. The first move is wallball squat throws. Hold the ball at your chest, squat, then on the way up, throw the ball above your head against a wall and catch it. In our gym we use the basketball backboard as our target, so that will give you an idea for how high to throw it. Next exercise is side throws. Hold the ball at your waist. Stand with your left side of your body facing the wall. Use your abs and arms to twist and throw the ball against the wall. Do 8 then do the other side. Moving on, wall ball sits ups. Easy, hold the ball at chest level, and do a sit up. Extend it above your head if you want a challenge. Next we go to single arm push ups. Get in push up position, put one hand on the ball, one hand on the floor. Do 10 pushups, then switch the ball to the other hand. Our 5th exercise is reverse lunges. Hold the ball at your chest and do single leg reverse lunges, touching your lunging leg’s knee to the floor. #6 is Russian twists. Sit on your booty, hold the ball at chest level, and twist to each side, touching the ball to the floor beside you. Last but not least are wallball throws. Put the ball on the floor, bend at the knees, throw the ball over one shoulder. Turn around, grab it, and throw it over the other shoulder.

So again, start with exercise #1, then do #1 again and add on #2, then #1, #2, and #3 and so on.

#1- 10 wallball squat throws

#2- 8 side wallball throws (each side)

#3- 10 wallball sit ups

#4- 10 single-arm, wallball push ups (each arm)

#5- 8 reverse wallball lunges (each leg)

#6- 20 wallball Russian twists (total)

#7- 20 wallball throws