Tag Archives: Kettlebell Swings

Three 7 Minute AMRAPs

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Did this format before and seemed to work…

Part 1: Complete as many rounds and reps as possible in 7 minutes of:

  • 20 x Kettle Bell Swings
  • 10 x Deadlifts @ 185lbs/84kg

Rest 7 minutes

Part 2: Then complete as many rounds and reps as possible in 7 minutes of:

  • 10 x Sumo Deadlift Highpull @ 65lbs/30kg
  • 10 x Dips

Rest 7 minutes

Part 3: Then complete as many rounds and reps as possible in 7 minutes of:

  • 10 x Hanging Dumbbell Squat Clean @ 12kg per hand
  • 10 x Dumbbell Shoulder to Overhead @ 12kg per hand

Results: Part 1 – 3 rounds plus 20KBS and 7 Deadlifts.  Part 2 – 5 rounds plus 5 SDLHP.  Part 3 – 3 rounds plus 5 Cleans.

Bench Press then Lunges, Burpees, Run and KB Swings

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Not for time do 5 rounds of:

  • 5 x Bench Press @ 160lbs

AMRAP in 15 minutes of:

  • 10 x OH Walking Lunges @ 95lbs
  • 15 x Burpees over the Barbell
  • 200m Run
  • 25 x Kettlebell Swings

Results:  For the AMRAP – 3 rounds plus 10 Lunges, 5 Burpees

Handstand work then a 30/30 Circuit

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Spend 20 minutes working on handstands.

Then do AMRAP working in a 30/30 circuit for 18 minutes (3 rounds) of:

  • 15 x TRX Atomic Pushups
  • 15 x TRX Reverse Rows
  • 15 x Toes to Bar
  • 15 x Man Makers @ 10kg
  • 15 x Deadlifts
  • 15 x KB Swings

Results:  Tripod tuck up worked OK.  Kickup to Handstand as shown did not work as well as I thought.  Needs more work probably.  Total of 222 reps for the metcon.

Back Squats and KB Swings followed by DUs, Jumping Lunges, Pushups, Pullups and Burpees

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Every 4 minutes for 4 rounds do:

  • 4 x Back Squats (increase weight each round)
  • Rest 30 seconds
  • 25 x Kettlebell Swings

Then for time do:

  • 100 x Double Unders
  • 50 x Jumping Lunges
  • 50 x Pushups
  • 25 x Strict Pullups
  • 25 x Burpees

Results:  For the back squat did 135lbs, 155lbs, 185lbs, 205lbs/93kg.  Completed the metcon in 10:55.