Tag Archives: Kettlebell Swings

Deadlifts, Mountain Climbers and Kettlebell Swings

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4 rounds of

  • 8 x Single Leg Deadlift @ 32kg Left
  • Rest 30 seconds
  • 8 x Single Leg Deadlift Right
  • Rest 60 seconds

This one was inspired by Street Parking’s “Pyramids of Giza” Vault WOD…

For total time over all 3 parts

  • 40 x Mountain Climbers (r+l=1 rep)
  • 20 x Kettlebell Swings @ 32kg
  • 40 x Mountain Climbers

Rest 1 minute then

  • 40 x Mountain Climbers
  • 40 x Deadlift @ 185lbs
  • 40 x Mountain Climbers

Rest 1 minute then

  • 40 x Mountain Climbers
  • 20 x Kettlebell Swings @ 32kg
  • 40 x Mountain Climbers

Results: Metcon 13:41

Back Squats and Front Squats then KBS, Halos, Push Press and Row

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4 rounds of

  • 6 x Back Squats @ 85% of 3RM

Then 2 rounds of

  • 12 x Front Squats @ 75% of above weight

Then rotate 30 seconds on/30 seconds off for each movement for 16 minutes (4 rounds of each)

  • Kettlebell Swings @ 24kg
  • Alternating Kettlebell Halos @ 14kg (around left plus around right = 1 rep)
  • Kettlebell Push Press @ 14kg per hand
  • Row

Results: Used 195lbs for the Back Squats, 145lbs for the Front Squats. Didn’t keep track of exact numbers on the metcon, just tried to stay consistent for each round.

Ring Muscle Ups, Pushups, Rows and a KB Finisher

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3 rounds of

  • 10 x Pike Lift Over Kettlebell (over and back = 1 rep)
  • 15-20 Second L-Sit Hold

Then accumulate

  • 20 x Ring Muscle Ups from L-Sit on Floor

Then EMOM for 10 minutes alternate

  • Even Minute – 8 x TRX Atomic Russian Pushups
  • Odd Minute – 8 x TRX Reverse Rows

Finisher from Joeller Blades on Instagram. EMOM for 8 minutes with a single Kettlebell

  • 3 x Kettlebell Swings Left Hand
  • 1 x Kettlebell Clean and Press Left Hand
  • 1 x Kettlebell Reverse Lunge (R+L = 1 rep) Left Hand
  • 3 x Kettlebell Swings Right Hand
  • 1 x Kettlebell Clean and Press Right Hand
  • 1 x Kettlebell Reverse Lunge (R+L = 1 rep) Right Hand

Results: Happy with the Muscle Ups… Did an EMOM for 12 minutes and was able to get in two reps in most rounds with a controlled descent. Used my new 20kg Kettlebell for the Finisher.

Deadlifts, Lunges and Box Jumps

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5 rounds of

  • 3 x Touch and Go Deadlift @ 1.7 x Bodyweight

Then baded on the Street Parking Tutankhamen Vault WOD…

AMRAP in 14 minutes

  • 12 x Alternating Lunges
  • 8 x Kettlebell Swings @ 32kg (Rx is Box Jumps)
  • 2 x Deadlift @ 155lbs
  • 12 x Alternating Lunges
  • 8 x Kettlebell Swings
  • 4 x Deadlift @ 155lbs
  • etc. adding 2 DL per round

Results: Used 265lbs/120kg for the Deadlifts. Metcon 8 rounds plus 9 reps.

Back Squats then Goblet Squats, Halos and KBS

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Then 4 sets of

  • 6 x Back Squats @ 80% of 3RM

Then for total reps, 3 rounds of 1 min on/1 min off…

  • 1 minute Goblet Squats @ 24kg
  • Rest 1 minute
  • 1 minute Kettlebell Swings @ 24kg
  • Rest 1 minute
  • 1 minute Alternating Halos @ 16kg (around left plus around right = 1 rep)
  • Rest 1 minute

Results: Used 185lbs for the Back Squats. Got 8 reps in on the last set. Metcon 216 reps total, 72 reps per round… 25-35-12.