Kettlebell Swings – Page 3 – Fitness Managed

Deficit Deadlifts then Kettlebell Swings, Burpees and Step Ups

By cbroccoli | 22/01/2025 - 06:51 |25/01/2025 Chipper, Core, Light Weights, Long (< 20 min), M-G, Tabata

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

By cbroccoli | 15/01/2025 - 17:49 |15/01/2025 Couplet, Lower Body/Legs, M-G, Medium (< 15 min), Medium Weights, Task Based

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.

Quick KB Complex of Rows, Swings and Thrusters

By cbroccoli | 30/12/2024 - 07:59 |31/12/2024 Long (< 20 min), M-W, Medium Weights, Triplet

7 rounds of

7 x Single Kettelbell Bent Rows Left
7 x Single Kettlebell Swings Left
7 x Single Kettlebell Thrusters Left
Immediately repeat on Right
Rest 90 Seconds

Results: 20:39.

Clean and Press then KB Swings, KB Goblet Cleans and Row

By cbroccoli | 22/12/2024 - 10:28 |22/12/2024 EMOM, Full Body, Heavy Weights, M-W, Medium (< 15 min), Triplet

The Crossfit New England WOD from Nov 9.

5 rounds of, rest approx 15-20 seconds between reps, 2 minutes between sets

1.1.1.1.1 x Squat Clean and Press @ 85lbs
1.1.1.1.1 x Squat Clean and Press @ 95lbs
1.1.1.1.1 x Squat Clean and Press @ 115lbs
1.1.1.1.1 x Squat Clean and Press @ 125lbs
1.1.1.1.1 x Squat Clean and Press @ 130lbs

Then every 3 minutes for 15 minutes

5 x Deadstop Kettlebell Swings @ 32kg
5 x Kettlebell Goblet Cleans and Twist @ 32kg (twist left then right)
Row 250m

For the Goblet Clean take a single kettlebell and, with both hands, clean it into a goblet hold, then twist to face right, twist to face left and return the KB to the floor… repeat.

Results: Done as shown. Cleans are OK, need to work on form so tried to focus on full extension, foot position, etc.

Front Squats then Cleans, KB Swings, Lunges, T2B and Row

By cbroccoli | 28/11/2024 - 07:14 |28/11/2024 Chipper, Full Body, Long (< 20 min), Medium Weights, Task Based, W-G-M

5 rounds to work up to a heavy

6 x Front Squat

Then for time

10 x Hang Power Cleans @ 50kg
20 x Goblet Lunges @ 24kg (total 10 per leg)
30 x KB Swings @ 24kg
40 x Toes to Bar
500m Row
40 x Toes to Bar
30 x KB Swings
20 x Barbell Lunges @ 43kg
10 x Hang Power Cleans @ 43kg

Relsults: Front Squats 120-130-150-170-185lbs/85kg. Metcon 18:20.

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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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