Kettlebell Swings – Fitness Managed

Weighted Pullups and Situps then KBS, KB High Pulls and Reverse Lunges

By cbroccoli | 15/06/2025 - 07:48 |15/06/2025 Medium (< 15 min), Medium Weights, Task Based, Triplet, Upper Body/Arms, W-G

5 rounds

3 x Weighted Pullups @ 10kg
5 x Weighted Situp @ 10kg

Then 12 rounds for time

5 x Kettlebell Swings @ 24kg
5 x Kettlebell High Pulls
5 x Front Rack Reverse Lunge (r+l=1rep) @ 20kg

Results: Metcon 12:32. Used a 20kg sandbag for the Lunges.

Hips Thrusts then KB Swings and Bike

By cbroccoli | 05/06/2025 - 06:22 |13/06/2025 Couplet, Full Body, Heavy Weights, Long (< 20 min), M, Task Based

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5 rounds

10 x Hip Thrusts, increase weight per round
8 x Strict Pullups

Then 10 rounds for time

20-18-16…6-4-2 x Kettlebell Swings @ 32kg
400m Bike

Results: Hip Thrusts… started at 43kg, ended at 70kg. Metcon 17:42.

Deadlifts and Situps then KBS and Front Squats

By cbroccoli | 17/05/2025 - 05:46 |19/05/2025 Core, Couplet, Heavy Weights, Long (< 20 min), M-W, Task Based

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EMOM for 10 minutes

3 x Deadlift @ 115kg/255lbs
10 x Abmat Situps

Then 2 rounds

10 x Kettlebell Swings @ 24kg
3 x Front Squat @ 75kg/165lbs
15 x Kettlebell Swings
3 x Front Squat
25 x Kettlebell Swings
3 x Front Squats
50 x Kettlebell Swings
3 x Front Squats
Rest 2 minutes

Results: Metcon 19:21.

Deadlifts and HSPU then TRX Core Work

By cbroccoli | 04/05/2025 - 18:21 |05/05/2025 Core, M-W, Medium (< 15 min), Medium Weights, Task Based, Triplet

3 rounds of

7 x Heavy Deadlift
Rest 20 seconds
5 x Handstand Pushups
Rest 2 minutes

3 rounds

20 x Touch and Go Deadlifts @ 70kg
10 x Deadstop Kettlebell Swings @ 32kg
Max Unbroken Strict Dumbbell Press @ 16kg per hand
Rest 2 minutes

Then 3 rounds of

10 x TRX Knee Tuck Plus TRX Pike Press
10 x TRX Forearm Saws
30 second TRX Side Plank Left
30 second TRX Side Plank Right

Results: Used 255lbs/115kg for the Deadlift again (last time did 7 rounds of 3 at this weight). Metcon 13-12-13 Presses.

Clean Complex then KBS, Burpees and Power Cleans

By cbroccoli | 29/04/2025 - 18:59 |29/04/2025 Long (< 20 min), M-W, Medium Weights, Task Based, Triplet, Upper Body/Arms

5 rounds of the following complex, increase weight per round

1 x Hang Power Clean
1 x Power Clean
3 x Hang Squat Clean

Then 2 rounds of

3 x Hang Squat Clean @ max weight from above

Then for time…

40 x Kettlebell Swings
40 x Burpees
20 x Power Clean @ 110lbs/50kg

Rest 3 minutes then

20 x Power Cleans @ 110lbs/50kg
40 x Burpees
40 x Kettlebell Swings

Results: 80-95-110-115-125lbs/55kg. Metcon 20:26.

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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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