Tag Archives: Kettlebell Swings

Tara Hero WOD Modified

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Inspired by the Tara Hero WOD….

For time

Cash in

  • 25 x Burpees

Then 6 rounds of

  • 20 x Kettlebell Swings @ 24kg
  • 20 x Pushups
  • 20 x Goblet Squat @ 24kg

Cash out

  • 4 min Forearm Plank
  • Every time you break do…
    • 3 x Burpees first break
    • 6 x Burpees second break
    • etc.

Results: 25:45.

KBS and BBJO

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The Valkieries Vault WOD from Streetparking…

7 rounds of AMRAP in 2 minutes, rest 2 minutes between rounds (total of 26 minutes)

  • 20 x Overhead Kettlebell Swings @ 24kg
  • Max Burpee Box Jump Overs

Results: Don’t do Overhead Kettlebell Swings often so thought I would give it a shot today. 13 reps Burpee Box Jump Over in every round.

Deadlifts then a Kettle Bell Chipper

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6 rounds of

  • 3 x Deficit Deadlifts @ 80-85% of 1RM

Every 5 minutes for 15 minutes (3 rounds)

  • 8 x Single DB Strict Press Left @ 18kg
  • 8 x Single DB Strict Press Right @ 18kg
  • 8 x Single KB Kneel-Stand with KB in Front Rack Left @ 24kg
  • 8 x Single KB Kneel-Stand with KB in Front Rack Right @ 24kg
  • 8 x Single Arm KB Swing Left @ 24kg
  • 8 x Single Arm KB Swing Right @ 24kg
  • 8 x Toes to Bar

Results: Used 255lbs/115kg for the Deadlift. For the metcon completed each round in around 3 minutes so had 2 minutes rest between each.

Core Work then Deadlifts, Pullups, KBS, Rows and Pushups

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3 rounds

  • 8 x KB Clean and Front Rack Squat with KB on Left Shoulder
  • 8 x KB Clean and Front Rack Squat with KB on Right Shoulder
  • 8 x Alternating Halos (around clockwise+around counter-clockwise = 1 rep)
  • 8 x Lying Leg Raises with Arms Locked out and KB directly over chest
  • 5 x Windmills with KB in Right Hand
  • 5 x Windmills with KB in Left Hand

Then take 5 rounds and work up to a heavy Deadlift

  • 8 x Staggered Stance Landmine Deadlift Left
  • 8 x Staggered Stance Landmine Deadlift Right
  • 3 x Chest to Bar Pullups

Then 4 rounds for time

  • 30 x Pushups
  • 20 x Kettlebell Swings @ 32kg
  • 10 x Deadlift plus Barbell Row @ 115lbs

Results: Used 16kg for the core work… its all about the form. LM Deadlift 25-45-65-75-80lbs… grip on the fat bar was the issue. Metcon 15:01.

Single Leg Deadlifts, Core Work then Renegade Rows and KBS

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3 rounds of

  • 10 x Single Leg Deadlift @ 24kg Left Leg
  • Rest 30 seconds
  • 10 x Single Leg Deadlift Right Leg
  • Rest 60 seconds

Then EMOM for 10 minutes

  • Even Minute – 10 x Single Leg Pike Lift from Low Parallettes (L+R=1 rep)
  • Odd Minute – 45 second Handstand Hold

Then 10 rounds of

Results: Deadstop Swings were an interesting change… Metcon 21:16.