Kettlebell Press – Fitness Managed

Bench Press and Cossack Squats then KB Cleans, Presses and Reverse Lungs

By cbroccoli | 07/05/2025 - 06:44 |08/05/2025 Light Weights, Medium (< 15 min), Time Based, Triplet, Upper Body/Arms, W

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3 rounds of

10 x Bench Press @ heavier than last time
10 x Alternating Goblet Cossack Squats @ 16kg (l+r=1 rep)

Then AMRAP in 12 minutes

2 x Kettlebell Clean and Press @ 14kg per hand
2 x Alternating Kettlebell Front Racked Reverse Lunges @ 14kg per hand (r+l=1 rep)
4 x Kettlebell Clean and Press
4 x Alternating Kettlebell Front Racked Reverse Lunges
6 x Kettlebell Clean and Press
6 x Alternating Kettlebell Front Racked Reverse Lunges
etc.

Results: Used 60kg for the Bench Press. Metcon 6 rounds plus 7 reps.

Front Squats, Pistol Squats and HSPU then KB Clean and Press, Burpees and Lunges

By cbroccoli | 24/08/2024 - 14:56 |24/08/2024 Body Weight, Lower Body/Legs, Medium (< 15 min), Task Based, Triplet, W-G-M

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Every 3 minutes for 9 minutes

3 x Front Squat @ 85-90% of 1RM from last time

Then every 3 minutes for 9 minutes

10 x Alternating Pistol Squats (5 per leg)
5 x Deficit Handstand Pushups

Then 4 rounds for time

10 x Alternating Single Kettlebell Clean and Press (5 per side) @ 20kg
15 x Burpees
20 x Alternating Goblet Lunges (10 per leg) @ 20kg

Results: Used 185lbs for the Front Squats. Pistols with no heel elevation, but with 8kg KB as counter balance. Metcon 10:21.

KB Press and Wimdmills then MUs, Deadlifts and T2B

By cbroccoli | 20/03/2024 - 07:39 |24/03/2024 Long (< 20 min), Medium Weights, Task Based, Triplet, Upper Body/Arms, W-G

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5 rounds

10 x Alternating Kettlebell Press @ 14kg per hand (r+l=1 rep, holding both KB in rack position press one then then the other)
3 x Alternating Standing Windmills @ 14kg (r+l=1rep, put one KB down and do a windmill alternating sides)

For time

8 x Seated Ring Muscle Ups
16 x Deadlifts @ 220lbs/100kg
32 x Toes to Bar
16 x Deadlifts
8 x Seated Ring Muscle Ups

Results: Metcon 17:42. Most of the time was on the Muscle Ups.

TGUs and Deadlifts then a KB Complex

By cbroccoli | 18/11/2023 - 15:15 |18/11/2023 EMOM, M-W, Medium (< 15 min), Medium Weights, Triplet

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3 rounds of

6 x Alternating Turkish Getups @ 14kg (3 per side)

Then 4 rounds

8 x Kickstand Deadlifts per Side @ 32kg Kettlebell

Then every 2 minutes for 12 minutes with a single Kettlebell

5 x Kettlebell Swings Left @ 20kg
5 x Kettlebell Squat Cleans Left @ 20kg
5 x Kettlebell Push Press @ 20kg
Repeat on Right

Results: Done as shown. Had about 45 seconds rest on the KB Complex between rounds.

KB Squats, Swings, Cleans and Presses

By cbroccoli | 03/10/2023 - 07:11 |03/10/2023 Long (< 20 min), M-W, Medium Weights, Task Based, Triplet

5 rounds for time

5 x Single Kettlebel Clean and Press Left Arm
10 x Kettlebell Kickstand Squat Left Foot Back with KB in Left Front Rack Hold
20 x Kettlebell Swings
5 x Clean and Press Right Arm
10 x Kickstand Squat with Right Foot Back
Rest 1 minute

Results: 16:41. Used 24kg KB for the swings and 20kg for the rest.

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My workout journal documenting an attempt to program my own fitness routine based on my personal goals, basic Crossfit principles and whatever sounds like fun.
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