KETTLEBELL SWING REVIEW
5 KB deadlifts
5 KB single arm swings L-R
5 KB swings chin level
5 KB full swings
DOUBLE UNDERS
2-3 sets of 25
1 set:
:20 double-unders
– Rest :10
:20 box step-ups
– Rest :10
:20 KB swings
RX
5 rounds for time:
40 double-unders
30 box step-ups (20/24 in)
20 KB swings (35/53 lb)
INTERMEDIATE
5 rounds for time:
:30 double-under attempts
30 box step-ups (20/24 in)
20 KB swings (26/35 lb)
BEGINNER
5 rounds for time:
:30 penguin hops
20 box step-ups (20/24 in)
10 Russian KB swings (26/35 lb
INTENDED STIMULUS
12:00-18:00.
This workout builds overall conditioning and stamina.
Loading, volume, and complexity should allow for large sets. Try to push for at least one unbroken round.
Adjust your speed on the box step-ups to keep moving and regain energy for the other two movements.
Finish each set of KB swings in 2 sets or less.
3 minutes Rowing-Biking-Ski-erg
Over All Dynamic Body Activation
Ankles Hips Thoracic Erectors Shoulders
1 set:
10 alternating Spiderman stretches
10 alternating scorpion stretches
10 back bridges
10 leg swings/leg (across the body)
10 leg swings/leg (forward and backward)
1 set:
10 single-leg KB deadlifts/leg
20 alternating reverse lunges
:20 single-unders
1 set:
10 KB good mornings
10 box step-ups (20/24 in)
:20 double-unders or single-unders