Benchmark Test #2: The Deep Six

The RKC Deep 6 Workout is a takeoff of the old Omelet, but is limited to the RKCs core 6 lifts. The Deep 6 allows the trainee to practice and develop deep skill in all of the basic six RKC lifts, hence the name Deep 6. 

It consists of three different levels and is appropriate for Kettlebell practitioners of varying levels of conditioning. 

The RKC Deep 6 is a great practice for people looking to gain muscular endurance such as fighters or for people who would just like to up their conditioning level to have an easier time at the RKC. It can also stressproof the “getup” by practicing it in a pre-fatigued state.

The plan goes like this:
All lifts done right handed without setting the bell down between moves. (Dumbbell option for our home warriors in parenthesis).
- 5 swings (DB SWING)
- 5 snatches (DB Snatches)
- 5 clean and presses (DB CLEAN-PRESS
- 5 front squats (DB Racked Squat)
- 1 Get up * from the top down ala Shawn Cairnes “the Get down” (DB GET UP)

After the last squat, press to lockout, from the lockout do the down phase of the getup until you are at the firing range position and then get back up. 

Now switch hands and repeat the sequence on the left. Try for 5 rounds.

WEIGHT SUGGESTIONS:
Firestarter - W 8kg, M 16kg (no rest)
Flamethrower - W 12kg, M 20kg (rest :30-60sec)
Firebreather - W 16kg, M 24kg (rest :30 sec after every hand switch and then 1 minute between rounds)