Tag Archives: Kettlebell Swings

Front Squats then KBS, Deadlifts and Pushups

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4 rounds

  • 8 x Front Squats @ 70% of 2RM

Then based on the Vest and Bells WOD from Jollerblades on Instagram…

Wearing a 10kg weight vest, EMOM for 15 minutes, rotate throughout each of the movements (5 rounds per movement)

Results: Used 145lbs for the Front Squats. Metcon done.

Weighted Pullups and Rows then KB Swings and KB Presses

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10 rounds of

  • 3 x Weighted Pullups @ 13kg

Then 3 rounds of

  • 10 x Ring Rows

Then EMOM for 20 minutes rotate through the following (5 rounds of each)

  • Station 1 – 10 x Kettlebell Swings @ 32kg
  • Station 2 – 8 x Kneeling Single Kettlebell Press Left @ 16kg
  • Station 3 – 10 x Kettlebell Swings
  • Station 4 – 8 x Kneeling Single Kettlebell Press Right @ 16kg

Results: Done.

Deadlifts and Rows then KBS and Thrusters

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Every 2 minutes for 20 minutes

  • Even minute – 10 x Stagered Stance Deadlift plus Bent Row Left Leg forward @ 2 x 14kg Kettlebells
  • Odd minute – 10 x Stagered Stance Deadlift plus Bent Row Right Leg forward @ 2 x 14kg Kettlebells

EMOM for 15 minutes

  • 4 x Double Kettlebell Swings @ 14kg
  • 4 x Alternating Dual Kettlebell Thrusters (2 per arm) @ 14kg

Then 3 rounds of

  • 10 x Knees to Waist from Parallel Bars (touched heels to ground each rep)

Results: Not a bad light workout, need to get heavier Kettlebells… 16kg would have been better.

Pullup Strength then a KB Metcon

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Every 2 minutes for 10 minutes

  • 3-5 x Weighted Pullups @ 10kg
  • 5 x Weighted Dips @ 10kg

Immediately followed (after last 2 minutes ends) every 2 minutes for 4 minutes (2 rounds) of

  • Max effort Strict Pullups
  • Max effort Dips

Then EMOM for 10 minutes

  • 1 x Jumping Bar Muscle Up plus 3 x Dip at top and then slow (as possible) descent

Then every 2 minutes for 20 minutes, using a single kettlebell (inspired by this Kettlebell Kings WOD)…

  • 3 x Single Kettlebell Swings
  • 3 x Single Kettlebell Power Clean
  • 3 x Single Kettlebell Squat Clean
  • 3 x Single Kettlebell Thruster
  • 5 x Mountain Climbers (l+r=1 rep)
  • Repeat in other side

Results: All done as shown. Max Pullups – 6 and 4, Max Dips – 10 and 9. Used 16kg Kettlebell for the Metcon.