Tag Archives: Kettlebell Swings

Strict Press and Barbell Rows then Mountain Climbers, Pushups, KBS and Presses

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4 rounds of

  • 3 x Strict Press @ 75% of 1RM
  • Rest 20 seconds
  • 8-10 x Barbell Bent Rows
  • Rest 2 minutes

Then EMOM for 10 minutes 5 rounds of each

  • Minute 1 – 12 x TRX Mountain Climbers (l+r=1 rep) plus 12 x Pushups (from floor, not TRX)
  • Minute 2 – 12 x Dual Kettlebell Swings plus 12 x Alternating Dual Kettlebell Press (total, 6 per arm) @ 2 x 14kg

Finisher, as fast as possible accumulate

  • 50 x Straight Leg Weighted Situps @ 14kg

Results: Used 110lbs/50kg for the Presses and Rows. Situps in 3 rounds, 2:05.

Deadlifts then T2B and KBS

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5 rounds

  • 3 x Deadlifts (increase weight per round)
  • Rest 30 seconds
  • 8 x Russian Tiwst @ 14kg
  • Rest 2 minutes

Then AMRAP in 15 minutes

  • 5 x Kettlebell Swings @ 32kg
  • 10 x Toes to Bar
  • 10 x Kettlebell Swings
  • 10 x Toes to Bar
  • 15 x Kettlebell Swings
  • … etc. keep adding 5 KBS until time runs out

Results: Deadlifts 100-110-120-130-135kg. Metcon 5 rounds plus 30 KBS and 4 T2B.

Deficit Deadlifts then Kettlebell Swings, Burpees and Step Ups

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3 rounds of

  • 5 x Deficit Deadlifts @ 95% of 5RM from last time

Then for total reps, 30 seconds on/30 seconds off for 20 minutes, rotate through each of the following (5 rounds of each)

  • Kettlebell Swings @ 32kg
  • Burpees
  • Dumbbell Step Ups @ 14kg per hand
  • Situps

Results: Used 220lbs/100kg for the Deadlifts. Metcon 252 reps, got fun once I set the target of 50 reps per round.

Back Squats then KB Swings and HSPU

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4 rounds of

  • 5 x Back Squat @ 90% of 5RM from last time

Then EMOM for 10 minutes, alternate legs per minute (5 rounds per leg)

  • 8 x @ Goblet Kickstand Squats @ 24kg

Then for time accumulate (start with the KB Swings)

  • 200 x KB Swings @ 24kg
  • EMOM stop and do 3 x Handstand Pushups

Results: Used 190lbs/86kg for the Back Squats. Metcon 12:28.