The Ultimate 10-Round CrossFit Challenge: The Bradshaw Workout

Get ready to level up your fitness game with the Bradshaw Workout. This challenging CrossFit routine is designed to test your strength, endurance, and agility.

Section 1: Understanding the Bradshaw Workout

To start, let’s dissect the components of the Bradshaw Workout. It consists of 10 rounds of three exercises: 10 push-ups, 10 kettlebell swings, and 10 box jumps.

Section 2: Push-Ups – Building Upper Body Strength

First up, push-ups are an essential exercise for developing upper body strength. They target the chest, triceps, and core muscles.

  1. Begin in a plank position, with your hands shoulder-width apart.
  2. Lower your body towards the ground, keeping your back straight.
  3. Push back up to the starting position, engaging your core and maintaining proper form.

Remember, as you progress through the rounds, focus on maintaining proper form over speed. If you need help maintaining proper push-up form, you can watch this video The RIGHT Way To Do Push-Ups (PERFECT FORM) – YouTube. This will help prevent injury and ensure effective muscle engagement.

Section 3: Kettlebell Swings – A Powerful Full-Body Exercise

Next, kettlebell swings provide an excellent full-body workout. They engage the posterior chain, core, shoulders, and grip strength.

  1. Stand with your feet shoulder-width apart, holding the kettlebell with both hands.
  2. Hinge at the hips, swinging the kettlebell back between your legs.
  3. Drive your hips forward, propelling the kettlebell up to chest height.
  4. Allow the kettlebell to swing back down, using your hips to control the movement.

Throughout the exercise, keep your core tight and back straight. Focus on explosive power to achieve maximum benefits. You can check your form on how to do this right by watching this video here How To Do A Kettlebell Swing | The Right Way | Well+Good – YouTube.

Section 4: Box Jumps – Building Explosive Power and Plyometric Endurance

Lastly, box jumps are an excellent plyometric exercise for developing explosive power, agility, and cardiovascular endurance.

  1. Stand facing the box, with your feet hip-width apart.
  2. Lower into a quarter squat, swinging your arms back.
  3. Jump onto the box, using your arms to generate momentum.
  4. Land softly, with your knees slightly bent and chest up.
  5. Step back down and reset for the next jump.

Ensure you select a box height that is challenging but manageable. Maintain a steady pace and prioritize proper landing technique as shown in the following video How to Box Jump the Right Way to Activate More Muscle Fibers – YouTube.

cross fitness bradshaw

Section 5: Setting Up the Bradshaw Workout

Now that we’ve covered the individual exercises, let’s discuss how to set up the Bradshaw Workout effectively.

  1. Designate a space with enough room for push-ups, kettlebell swings, and box jumps.
  2. Select an appropriate kettlebell weight and box height.
  3. Use a timer to track your progress throughout the workout.

Remember, the goal is to complete all 10 rounds with minimal rest. However, listen to your body and take breaks as needed.

Section 6: Mastering the Bradshaw Workout – Tips and Tricks

To maximize your performance in the Bradshaw Workout, consider these helpful tips and tricks:

  1. Warm-up thoroughly: Prepare your body for the intense workout with dynamic stretches and light cardio.
  2. Maintain proper form: Prioritize good technique over speed to prevent injury and maximize results.
  3. Pace yourself: Find a rhythm that allows you to maintain intensity while conserving energy.
  4. Stay hydrated: Drink water throughout the workout to maintain peak performance.
  5. Cool down and stretch: Give your muscles time to recover with a proper cool-down and stretching routine.

By following these tips, you’ll set yourself up for success in the Bradshaw Workout and experience its full range of benefits.

Section 7: Scaling the Bradshaw Workout for All Fitness Levels

The Bradshaw Workout can be modified to suit various fitness levels. Here are some suggestions for scaling the workout:

  1. Beginners: Reduce the number of rounds, perform push-ups on your knees, use a lighter kettlebell, or lower the box height.
  2. Intermediate: Adjust the kettlebell weight and box height to match your current fitness level.
  3. Advanced: Increase the kettlebell weight, box height, or add a weighted vest to push-ups and box jumps for an extra challenge.

By scaling the workout, you can customize the Bradshaw Workout to meet your individual needs and goals.

Section 8: Tracking Your Progress

To monitor your improvement, track your workout times and any modifications made. This will help you see your progress over time and motivate you to keep pushing your limits.

Section 9: The Benefits of the Bradshaw Workout

Incorporating the Bradshaw Workout into your fitness routine offers several benefits:

  1. Improved strength: The combination of push-ups, kettlebell swings, and box jumps targets multiple muscle groups.
  2. Enhanced cardiovascular endurance: The high-intensity nature of the workout challenges your heart and lungs.
  3. Increased power and agility: Plyometric exercises like box jumps develop explosive power and quickness.
  4. Mental toughness: Completing 10 rounds of this intense workout requires focus and determination.

In conclusion, the Bradshaw Workout is a powerful CrossFit challenge that can help you elevate your fitness to new heights. By mastering the individual exercises, scaling the workout to your needs, and employing helpful tips and tricks, you’ll be on your way to conquering this demanding routine. Give the Bradshaw Workout a try and experience its transformative effects on your strength, endurance, and overall fitness.

You can also find a lot of exercises for Cross Fitness while on your fitness journey right here at Aussie Fitness Centre.

the bradshaw workout