Macebell VO2

Macebell Mjollnir VO2 (based on the kettlebell VO2 by Kenneth Jay)

This protocol will give you an amazing cardio workout, as well as help you develop serious grip endurance.

Equipment needed:
macebell (I use a 10kg)
truck or tractor tire
programmable round timer

Before attempting this exercise, you want to make sure your Mjollnir form is sound with both grips (right and left).

The first step is to take a 6-minute test to determine your proper number of reps per set. You can do this alone, but it’s easier if you have someone to count your reps and keep an eye on the time.

Each minute of the test, you will attempt to do more Mjollnir reps on the tire than you did in the previous minute. Begin with your off-hand grip (that is, left hand closer to the head for right-handed macemen). You will switch your grip each minute. You will want to take it easy during the first few minutes – perhaps no more than 7-10 reps in the first minute. Feel free to rest at any point during the minute – you can even put the macebell down on the tire if you wish. The key is to ramp up slowly, doing a few more reps each subsequent minute. You want to get your heart pumping so that the final minute of the test can be an all-out effort.

For the last minute, go as hard as you can while still maintaining good form and control of the macebell. If you've done your hand switches correctly, you should be using your strong-hand grip, so you can really go for it. The number of reps you crank out in that last minute is your score.

Take that number and multiply it by 0.25. That will be your number of reps per set. As an example, we’ll use a score of 24. Your number of reps per set would be 6. Set your timer for intervals of 15 seconds of work, and 15 seconds of rest. A good number of sets to begin with is 30 to 40 – giving you a 15 to 20 minute cardio workout. Once the timer begins, you will do 6 reps in 15 seconds, then rest for 15 seconds. Begin with your off-hand grip, and switch grips for each set.

You'll add 4 more sets each time you do the protocol. Your eventual goal is to work up to 80 sets (a 40 minute workout). Once you can successfully complete 80 sets, you can increase the number of reps per set and start working toward 80 again from 50 or 60 sets.

Enjoy!