Tag Archives: Kettlebell Swings

Deadlifts then Kettlebell Swings and Double Unders

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Continuing my RepWerks program to build strength back…

Part 1 – Take 15 minutes and work up to a heavy

  • 3 x Deadlift

Part 2 – Then every 3 minutes for 9 minutes (3 sets)

  • 5 x Deadlift @ 75-80% of above

Then AMRAP in 10 minutes of (inspired by this Street Parking WOD on Instagram)

  • 5 x Kettlebell Swings
  • 20 x Double Unders
  • 10 x Kettlebell Swings
  • 20 x Double Unders
  • 15 x Kettlebell Swings
  • 20 x Double Unders
  • … until time finishes

Results: Part 1 – 225lbs. Part 2 – 170lbs. Metcon 7 rounds plus 13 reps (completed round of 35 KBS.)

Med Ball Core Work then KBS and SL Deadlifts

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4 rounds, rest as needed between rounds

  • 10 x Stability Ball Forearm Saw
  • 10 x Stability Ball Stir the Pot Left
  • 10 x Stability Ball Stir the Pot Right
  • 10 x Stability Ball Knee Tucks

Then 5 rounds for time of

  • 20 x Kettlebell Swings @ 24kg
  • 3 x Single Leg Deadlift @ 24kg Left
  • 3 x Single Leg Deadlift @ 24kg Right

Results: Metcon 7:01.

Handstand Hold, V-Ups and KBS then DUs and DLs

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EMOM for 15 minutes (5 rounds of each)

  • Station 1 – 30 Second Handstand Hold
  • Station 2 – 30 Second Bicycle plus Knee Tuck
  • Station 3 – 30 Second Kettlebell Swings @ 32kg

Then AMRAP in 10 minutes of (Steet Parking Instagram WOD)

  • 5 x Double Unders
  • 3 x Deadlifts @ 235lbs
  • 10 x Double Unders
  • 3 x Deadlifts
  • 15 x Double Unders
  • 3 x Deadlifts
  • etc.

Results: Nice mashup I made for today. Ended up with 86 KBS @ 32kg. Metcom completed round of 40 plus 45 double unders (may have done the round of 35 twice).