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Hero Workout "Arnie"



Hero Workout | "Arnie"

Los Angeles County Fire Fighter Specialist Arnaldo "Arnie" Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire.

His emergency response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the City of Palmdale, CA.

He is survived by his wife Lori and daughter Sophia Grace, born three weeks after his death.

fund for Arnie's family has been established by the Los Angeles County Fire Department.

"Arnie"

With a Single Kettlebell:
21 Turkish Get-ups, Right arm
50 Kettlebell Swings
21 Overhead Squats, Left arm
50 Kettlebell Swings
21 Overhead Squats, Right arm
50 Kettlebell Swings
21 Turkish Get-ups, Left arm

 

Progressions for "Arnie":
 
Life:
20 minutes at a sustainable pace:
3 Turkish Get-ups L
3 Turkish Get-ups R
15 Russian Swings
10 Squats @ 33X1 tempo
*maintain consistent, sustainable pace throughout the entire 20 minutes

Fitness:
20 minutes at a sustainable pace:
3 Turkish Get-ups L
3 Turkish Get-ups R
15 Russian Swings
3 Overhead Squats L @ 33X1
3 Overhead Squats R @ 33X1
15 Russian Swings
*use the appropriate Kettlebell load

Performance:
With a Single Kettlebell:
21 Turkish Get-ups, Right arm (70/44#)
50 Kettlebell Swings
21 Overhead Squats, Left arm
50 Kettlebell Swings
21 Overhead Squats, Right arm
50 Kettlebell Swings
21 Turkish Get-ups, Left arm
*lighten the load as necessary, but use one kettlebell for all movements
*6:00 cap for the Get-ups, 2:00 for the Swings, and 3:00 for the Overhead Squats
*6:00, 8:00, 11:00, 13:00, 16:00, 18:00, and 24:00 rolling time caps

 

 

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