Member-only story
The Garage Workout Part 2
By Tom Furman
I wrote the Garage Workout …
[ https://medium.com/@physicalstrategies/the-garage-workout-415d1ac61953 ] for those, like me who train at home for convenience. It is based on minimal equipment. Chinning bars and kettlebells. Since I wrote it, I’ve had several questions about integrating different variations and exercises without changing the theme of the workout. I’d suggest you read the article first and print out the workouts or take notes.
Can I add squatting? Sure. But the workload with running and swings is a decent, manageable workload. I have listed the warm up on swing day to be 3 rounds of “The Founder” and “Knee Up”. This can easily be changed to, Zercher Squat and Knee Up. No need for forearm crushing, trap tearing Zerchers. This is for warm up, stretching and maintaining squat mechanics. Slip a pipe, [pad it with a towel or pool noodles] through the handle of a kettlebell and knock off FIVE slow Zercher Squats, focusing on slow speed, depth and perfect form. Then go to the chinning bar and do your 5 knee ups. 3 cycles of this should be enough. The odd mix of Zerchers and Knee Ups will warm you up for the 500 swings, quite adequately.
