If you look at all the different workouts out there, you see the typical sets and reps of 3 x 12 or 4 x 10, and the continuous variations.
We found 30 reps to be the sweet spot for strength, hypertrophy, and conditioning. But let’s explain this a bit more different.
For strength, you typically have lower reps with a higher amount of sets.
Hypertrophy, you’d perform moderate to high reps with moderate to high sets.
Conditioning, you basically just decrease your rest time in between sets and exercises.
The Dirty 30 Workouts consists of every exercise done for a total of 30 reps with varying sets and reps. Most of the training we do follow somewhat of a constant guide. Of it all depends but it usually breaks down as follow:
- Total body exercise
- Upper or Lower body Strength
- Accessory Work A
- Accessory Work B
- The Dirty 30
- Extra/Conditioning
That’s what a typical Kū Training Session looks like.
The Dirty 30 Training Program is set up for training three days out of the week with one rest day in between.
DIRTY 30 Program:
Day 1: (Upper Body Emphasis)
A. Power Snatch: 10 x 3 (EMOM for 10)
B1. Bench Press: 5 x 6
B2. Pull ups: 5 x 6
B3. Hip Flexor Stretch: 5 x 6 pulses each side
C1. Goblet Squat 3 x 10
C2. Stand DB Shoulder Press: 3 x 10
C3. DB Rows: 3 x 10
D1. KB Swings: 2 x 15
D2. Dips: 2 x 15
D3. MB Slams: 2 x 15
E. Feet Elevated Push ups: 1 x 30
Day 2: (Lower Body Emphasis)
A. Back Squat: 10 x 3 (EMOM for 10)
B1. Reverse Lunges: 5 x 6/side
B2. TRX Inverted Row: 5 x 6
B3. Weighted Overhead Sit-ups: 5 x 6
C1. RDL: 3 x 10
C2. Bodyweight Walking Lunges: 3 x 10
C3. Face Pulls: 3 x 10
D1. MB Squat Press: 2 x 15
D2. Glute Bridges: 2 x 15
D3. Prone Y-W: 2 x 15
E. Split Squat Jumps: 1 x 30
Day 3: (Total Body)
A. 10 Yard Prowler Sprints (EMOM for 10)
B1. Deadlift 5 x 6
B2. Overhead Press 5 x 6
B3. Hanging Leg Raise 5 x 6
*No rest between rounds, keep a good pace and rest as needed.
C1. DB T-Push ups 3 x 10
C2. DB Reverse Lunges 3 x 10/leg
C3. MB Slams 3 x 10
*No rest between rounds, keep a good pace and rest as needed.
**Use the same dumbbell
D1. TRX Rows 2 x 15
D2. MB Mountain Climbers 2 x 15/side
D3. Stationary Bear Crawl 2 x 15/side
E. MB Half Burpee: 1 x 30
(no push up or jump. just stand up.)
