Steel Mace Workout – The Mace Master

It’s going to be 40 seconds of work followed by 20 seconds of rest. There are five exercises in the set, you’re going to power through three sets in total. You’re gonna do the first exercise for 40 seconds, take a 20 second rest, into exercise two, twenty second rest, into three, into four, into five. Once you’ve done all five exercises, which is five minutes of work, take a 60 second rest, then get into set two. Do exactly the same as you did, take a 60 second rest, and then do set three. It’s about 15 minutes work in total with two 60 second rest periods, it’ll take you about 17 minutes. All right, let’s get into the first exercise.

Again we’re gonna go for 40 seconds. We’re going to do a 360 into Archer. We’re going to do our 360 and then we’re going to catch the macebell in that position. Now, reach out, lock out the arm, pull with the other arm, you’re putting that mace apart as much as you can. Keep the hands up round about shoulder height. You’re going to throw this left hand up, catch it, slide your hand across, and then extend out on the elbow on the other side. Just looking down that macebell hand all the way towards the mace head, throw it back up again, back into the 360, and then keep changing sides. We’re gonna go 40 seconds of those, take a 20 second rest.

This movement is similar to how you would train with club but a little different due to the longer handle. If you’s like to learn more about club training be sure to check out: https://www.dangerouslyfit.com/steel-clubs/

Then we’re going to do a 360 side lunge. From here we’re going to do our 360. This time when we catch it on the other side, it’s exactly the same movement, but this time we’re going to step out towards the right. Look out down to macebell, pushing down my left hand, put it up my right hand, tear that mace apart, throw it up on that side, come over the other shoulder now, and this time we’re going to step out with our left leg and catch it with our right arm. Again, we go for 40 seconds work, take a 20 second rest.

Now we’re going to go figure of eight 360s.We do our 360, we take our bottom hand to the top, reverse grip, metronome over the top, and with this one, because you’re just doing one side, you would swap sides 20 seconds in. Do your figure eights, and then once we’ve done those, we do 40 seconds of those, take a 20 second rest.

And, then we’re going to go 360 into switch squat. We do our 360 again, just catching it with the palm facing up, bring it down as you’re dropping into the squat, and then we’re going to throw that weight back up, change hands, . 360, catch it on the other side.

Once you’ve done your 40 seconds of those, we’re getting to our last one which is going to be the uppercuts. Hands facing down, bring into the navel, uppercut, uppercut, front stack, front stack, over vertically, uppercut, uppercut again, just changing sides 20 seconds in. So go 20 seconds with your right hand on top, and then 20 seconds with the other hand on top.

All right guys, so that’s it for today’s workout. This one’s called the mace master and is a fun workout when training with a macebell. Power through three sets in total, about 17 minutes for the entire workout. I hope you enjoy and I’ll see you in the next one.