Tag Archives: Kettlebell Swings

Split Squats and HSPU then KBS, Thrusters and Pullups

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A. Five sets of:

  • 9 x Bulgarian Split Squat each leg
  • Rest 45 seconds between legs
  • Max Reps Strict Handstand Pushups
  • Rest 60 seconds

B. Complete as many rounds and reps as possible in 10 minutes of:

  • 28 x Kettlebell Swings (24kg)
  • 14 x Sandbag Thrusters (30lbs/15kg)
  • 7 x  Pullups

Results:  For Part A used 65, 65, 75, 75, 75lbs and did 9, 9, 7, 7, 5 HSPU.  For Part B did 3 rounds plus 23 KBS.

Pistols, Kettlebell Swings and Double Unders

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Taken from CFI workout from December 15.  Just as it is, this is a 40 minute workout :-).

Three or Five sets for max reps of:

  • 60 seconds of Pistols(Left)
  • 60 seconds of Pistols(Right)
  • Rest 60 seconds
  • 60 seconds of Kettlebell Swings (24kg)
  • Rest 60 seconds
  • 60 seconds of Double Unders
  • Rest 60 seconds

Results:  Was short on time so only did 3 rounds.  Ended up with 367 reps.

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.