Controlled Chaos Workout

Okay, I am on my way to Orange County for a fitness conference.

It looks like I will be presenting Saturday morning so need to work on my presentation.

Today, I got Travis Stoetzel stepping in with a challenge workout for you.


Rick Kaselj, MS


Hey, what’s going? Travis here at This is for my man Rick and all his people over there at I am excited to go over an exposure chaos session here with you taken from my new training system called Unbreakable BadAss Blueprint 2.0.

Before I get into this awesome chaos exposure session here, I wanted to go over something that is very important. I know that Rick being about the injuries and helping you become injury-free, this is really something that I harp on BIG TIME Within my gym and within my programs, that people focus in on in order to get the best results. It is where I like to call my Performance Triple Threat.

Controlled Chaos Workout

Performance Triple Threat (Read this to say injury-free)

In order to get the BEST RESULTS POSSIBLE, you need to focus in on these 3 things and it is progressive in nature:

  1. Form and Technique – You always need to focus in on having good form and technique because obviously if the form and technique are not there, you are going to get yourself injured or you are not going to have the best results possible.
  2. Being consistent with your form and technique – If you are not consistent with it and your form is only good 50% of the time and your technique is only good 50% of the time, well guess what?, your results are going to be about 50% of where they could actually go.
  3. Focus on the Intensity – After being consistent with your form and technique now you can focus in on the intensity, you can now increase the intensity. Getting a little bit crazier with your workouts.

In reality, a lot of people have things backwards where they focus in on the intensity first, maybe being consistent second, and then form and technique last.

When you focus on it the wrong way like that, that’s when you don’t get results, that’s when you get yourself injured, and that’s when you have to go to Rick to say “hey Rick, I got hip problems. Rick, I got shoulder problems”.

We want to avoid that!

In order to avoid those problems, focus in on that performance triple threat: form and technique, consistency, and intensity.

Keep in that in mind!

Let’s go over this awesome chaos exposure session. This is a component to my program within Unbreakable Badass Blueprint 2.0 . And what type of program it is I like to call the C2 Method and it’s a controlled chaos method.

Controlled Chaos Workout with Travis Stoetzel

CLICK HERE to watch the YouTube video.

With this, you’ve got your controlled section and that’s going to be your progressive strength training. It is going to be structured, that’s what you always have to do at the start of the session. For the last part of your session is where we have our chaos of the program. This is where I like to add in my Chaos Exposure Sessions. I call them this is because they are a little bit more random in nature. They are a little bit more chaotic and they expose you to a lot of different things.

With this set-up, there are different set-ups that I use, but with this particular set-up I like to call it an Interval Phase Method. We are going to have actual work periods and we are going to have actual strategic mandatory rest periods. The top level set up for this, we are going to do 4 rounds, we are going to do 60 seconds of work with 20 seconds of rest. That’s going to be the top level.

If you are not up to that level, you can regress that down and let’s say we can go down to 40 seconds of work, 20 seconds of rest, or you can actually increase the rest up to 30 seconds so we can go on a 1:1 ratio if you wanted to, 30 seconds on and 30 seconds off. There are a lot of different ways you can modify that to match your fitness level.

For this, we are going to go 60 seconds on, 20 seconds rest. What we got are three different movements. I am going to go with these movements and also go over the regressions.

Again, number one focus is form and technique, consistency, and then intensity.

#1 – Pull Ups

This is not just a normal pull up. We are going to do power repeat pull ups. This is a little bit different. We are going for 60 seconds.
What you are going to do with this power repeat pull ups is you are going to do 1 single pull up at a time. You jump onto the bar. You are going to tighten up your lats and your shoulder blades. You are going to do one pull up and then you are going to drop off the bar. Shake your arms out and then you immediately jump back up, that’s two pulls up.

Pull Up

Pull Up

You are focusing in on being nice and tight, good form, chin over the bar every single time. You can switch up your grip as you want every single rep but you are going for 60 seconds so you can try to get as many reps of those power repeat pull ups as possible in that 60 seconds period.

If you need to regress the movement, you can always do band assisted pull ups as well or you can go for recline rows. For recline rows, you just hit one row, pause for a second. Another row and pause for a second. Just repeat it for 60 seconds.

#2 – Single Arm Snatch

We are going to do a single arm snatch either with a kettlebell or with a dumbbell. For this set up, you will switch arms halfway through. After 30 seconds, you will go ahead and switch arms.

For using a kettlebell, let me go over some form and tips here with you. With the snatches everything is hip driven. It is not that we are pulling it with the upper body. We are simply pulling with the kettlebell and we are using those hips to get that kettlebell up and overhead.

When you grab your kettlebell, you will reach across to grab your kettlebell and you will imagine your thumb is going to point back and when we get overhead the thumb is going to point back again so palm is will be facing inside.

Single Arm Snatch with Kettlebell (front view)

Single Arm Snatch with Kettlebell (front view)

Let me show you here from the side how we work with the snatch with a kettlebell. You are going to drag it into place and imagine it is an explosion with the hips, pull and punch through. It is like a high pull and punch through, real fast movement.

Single Arm Snatch with Kettlebell (side view)

Single Arm Snatch with Kettlebell (side view)

Once we get on top, we simply just going to let the kettlebell fall back down and you are going to hike it again pull punch. You repeat it and go for 30 seconds on one side and 30 seconds on the other side.

Couple of key tips with this: it’s a hip driven movement so we need to push our hip back, tighten up those hamstrings, and when we explode make it sure everything from the hips up, stay nice and tight. Upper back stays nice and tight. Core stays tight. I am not rounding my back over. We stay nice and tight, head to toe.

When I am at the top, I am making a nice straight line with the body. That kettlebell is straight over head, in line with the shoulders, the hips, the knees, and ankles, all that good stuff and then we are going back into our next rep.

If we are not comfortable with kettlebells, we can do the same movement with a dumbbell. For this, we will start from the ground and do power snatch. Everything is the same in regards to the movement with your arms and your hips so there’s an explosion with the hips, high pull punch underneath.

Single Arm Snatch with Dumbbell

Single Arm Snatch with Dumbbell

Now when we come back down with a dumbbell, it’s a little bit different with the kettlebell. Bring it back down under control into the shoulder back down to the ground and explode. You go for 30 seconds.

#3 – Drop Lunge

We will do 60 seconds lunging. We can either use a kettlebell or a dumbbell, or we can regress that down we use bodyweight. We will just simply go into a drop lunge.

I will demonstrate it with a dumbbell. We will pick our dumbbell up right into a goblet position, elbows in tight, and we simply just step back.

Drop Lunge

Drop Lunge

Drive into that front heel, step back touch the knee, and we are just simply alternating steps every single time. You are going to do that for 60 seconds. Once 60 seconds is up, you will get that strategic rest for 20 seconds and we are going to repeat that interval set-up for 4 total rounds.

You will be going to all those 3 movements for 4 total rounds. Again, this is what I like to call an interval phase method of chaos conditioning. For all you people there at Exercises for Injuries and my man Rick, go ahead and give this a try.

Let us know how you do.

Like I always say, got 110% Ham, live aggressive. Travis, I am out!

If you are looking for a core stability workout to help strengthen your core and back, flatten your belly and achieve your dream abs while keeping yourself injury free, then check out the Invincible Core program.

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