Kettlebell Swings – Page 17 – Fitness Managed

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

By cbroccoli | 29/05/2022 - 20:17 |29/05/2022 Medium (< 15 min), Medium Weights, Task Based, Triplet, W-G-M

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

By cbroccoli | 10/05/2022 - 07:05 |11/05/2022 Couplet, Heavy Weights, M-W, Task Based, Very Long (>20 min)

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

6 x Renegade Row @ 14kg
12 x Deadstop Kettlebell Swings @ 32kg (Return KB to starting position after each swing)

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

KBS, BJs and Row HIIT

By cbroccoli | 02/05/2022 - 19:26 |02/05/2022 M, Medium Weights, Time Based, Triplet, Very Long (>20 min)

5 rounds of AMRAP in 3 minutes (CF New England Check Swing WOD) of

21 x Kettlebell Swings @ 32kg
12 x Box Jumps
Max Calories Row
Rest 3 minutes

Results: Set the pace on the first round then tried to maintain it throughout. 26-26-25-26-26. Remember that you get a long 3 min rest between rounds 😉

Deadlifts then Pushups, KBS and Row

By cbroccoli | 25/04/2022 - 20:30 |25/04/2022 Light Weights, Long (< 20 min), M-G, Task Based, Triplet

Take 15 minutes and work up to a heavy

3 x Deficit Dedadlift

Then 4 sets of

12 x Snatch Grip Deadlift @ 50% of above weight

Then for time 20-18-16-14-12-10-8-6-4-2 (10 rounds) of

Pushups
Kettlebell Swings @ 24kg
200m Row between each round

Results: Deadlift 275lbs/125kg on a 4cm step. Used 135lbs for part 2. Metcon 19:11.

Pullups and a Chipper

By cbroccoli | 14/04/2022 - 20:27 |14/04/2022 Chipper, Long (< 20 min), Medium Weights, Time Based, W-G-M

3 rounds of

10 x Strict Pullups

Then 3 rounds of

10 x TRX Tricep Extensions
10 x TRX Reverse Rows

AMRAP in 20 minutes

24 x Alternating Dumbbell Snatch @ 20kg
24 x Weighted Situps
24 x Deadlift @ Body Weight (165lbs/75kg)
24 x Pushups
24 x Kettlebell Swings @ 24kg
24 x Alternating Reverse Lunges @ 20kg per hand

Results: Was able to get all 10 Pullups for all 3 rounds, rested up to 3 minutes between. Metcon 2 rounds plus 6 reps.

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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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