Kettlebell Swings – Fitness Managed

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.

Fronts Squats and Reverse Lunges then KB Swings, DL, Row and Thrusters

By cbroccoli | 21/04/2025 - 17:10 |26/04/2025 Chipper, Lower Body/Legs, M-W, Medium (< 15 min), Medium Weights, Time Based

Leave a comment

10 rounds of the following complex

1 x Front Rack Reverse Lunge @ 36kg (l+r=1 rep)
1 x Front Squat @ 36kg
Repeat for 3 a total of sets
Rest 1 minute

Then AMRAP in 12 minutes

3 x Single Arm Kettlebell Swing @ 20kg
3 x Single Kettlebell Deadlift
3 x Single Kettlebell Row
3 x Single Kettlebell Thruster
Repeat with other hand

Results: Front Squats and Lunges were not too hard. Metcon 8 rounds plus 6 reps.

Deadlifts and Pushups then KBS, V-Ups and Goblet Squats

By cbroccoli | 31/03/2025 - 07:16 |31/03/2025 Core, Medium (< 15 min), Medium Weights, Task Based, Triplet, W-G-M

5 rounds, resting 2 minutes between rounds

10 x Deadlift (increase weight per round)
20 x Pushups

Then 5 rounds for time

21 x Kettlebell Swings @ 24kg
15 x V-Ups
9 x Single Kettlebell Clean to Goblet Squat @ 24kg

For the Clean to Goblet Squat, start with the Kettlebell on the ground, Clean it into a Goblet hold and then do a Goblet Squat (can be all in one motion… a Squat Clean).

Results: Deadlifts 62-84-93-98-100kg, all pushup rounds unbroken. Metcon 13:34.

Strict Presses then a KB Complex

By cbroccoli | 13/03/2025 - 06:13 |14/03/2025 Chipper, M-W, Medium (< 15 min), Medium Weights, Task Based, Upper Body/Arms

4 rounds of

3 x Strict Press @ 80% of 1RM

Then 10 rounds for time with a single Kettlebell (left + right = 1 round)…

1 x Kettlebell Bent Row @ 20kg
1 x Kettlebell Swing
1 x Kettlebell Clean
1 x Kettlebell Squat Clean
1 x Kettlebell Press
1 x Kettlebell Snatch
Repeat with other arm

Finisher… accumulate

50 x Floor Seated Dumbbell Strict Press @ 14kg

Results: Used 120lbs/55kg or the Presses. Metcon 7:11.

Search for:
About

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.
Calendar
May 2025

M T W T F S S

1 2 3 4

5 6 7 8 9 10 11

12 13 14 15 16 17 18

19 20 21 22 23 24 25

26 27 28 29 30 31

« Apr
Latest Updates
Tags
Air Squat Air Squats Assault Bike Back Squat Ball Slams Barbell Rows Battling Ropes Bench Press Bike Bottoms Up Carry Box Jumps Burpee Burpee/Pullup Burpee/T2B Burpee Box Jumps Burpees Clean Cleans Clusters Cossack Squat Curls Deadlift Deadlifts Devil Press Dip Dips Double Under Double Unders Dumbbell Cleans Dumbbell Press Dumbbell Rows Dumbbell Snatch Dumbbell Squats Dumbbell Thrusters Dumbbel Row Dumbell Press Dumbell Rows Farmer Carry Farmers Carry Frog Stand Front Squat GHD Situps Glute Bridge Goblet Squats Good Mornings Halos Handstand Handstand Hold Handstand Plate Walks Hand Stand Pushups Handstand Pushups Handstands Handstand Walk Hanging Cleans Hanging Snatch Hip Thrusts Hollow Hold Hollow Rocks Jerk Kettl Kettlebell Cleans Kettlebell Press Kettlebell Snatch Kettlebell Swings Kettlebell Thrusters Kickstand Squat Kneel-Stand Knees to Elbow Knee Tucks L-Hang L-Sit Landmine Rows Lunges Man Makers Mountain Climbers Muscle Up Muscle Ups Overhead Lunge Overhead Squat Overhead Squats Pike Lift Pistol Squats Plank Planks Power Clean Power Cleans Power Snatch Prowler Sled Push Pullups Push Press Pushup Pushups Renegade Rows Reverse Lunges Reverse Rows Ring Dips Rollouts Row Run Run 1 Mile Run 3k Run 5k Russian Twist Sandbag Cleans Sandbag G2OH Sandbag G2S Sandbag Over the Shoulder Sandbag Thrusters Shoulder Taps Side Plank Single Leg Deadlift Situps SkiErg Skin the Cat Snatch Split Squat Split Squats Squat Squat Cleans Squats Squat Snatch Step Up Strict Press Strict Pullups Sumo Deadlift Sumo Deadlift Highpull Superman Superman Hold Superman Rocks Thruster Thrusters Toes to Bar Toe Touches TRX Atomic Pushup TRX Atomic Pushups TRX Knee Tucks TRX Pike Press TRX Pushup TRX Revere Rows TRX Reverse Rows TRX Tricep Extensions Turkish Getups Upright Rows V-Ups Waiter Carry Wall Balls Wall Walk Wall Walks Weighed Pullups Weighted Dip Weighted Pullup Windmills Windshield Wipers

My Runs…

Running Log powered by RunningAHEAD
Meta