Tag Archives: Kettlebell Swings

Kettlebells and Run, then Pullups

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Just read an article about the skill transfer from kettlebell swings to the deadlift so thought it would be good to add in a high rep swing workout for this week.

For time perform:

  • 50 x Kettlebell Swings @ 24kg
  • Run 1 mile / 1500 meters
  • 50 x Kettlebell Swings @ 24kg

Then (since I have been neglecting my pullups) work on different pullup grips, resting between and doing max reps of each:

  • Hammer Grip
  • Narrow Grip Pullup (Hands as close together as possible)
  • Narrow Grip Chinup (Hands as close together as possible)
  • Wide Grip Pullup (Outside shoulders)
  • Regular Pullup (Shoulder width grip)

Results:  I did the first round kettlebell swings unbroken.  The mile I did in 7:34, 4:22 per km.  Forgot to start my watch for the kettlebell swings so don’t have a final time but I think it was around 10 minutes total including run.  For the pullups performed 8-6-6-5-3.

Kettlebell Swings with Pullups and Press

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Practice Double Unders.

Perform as many rounds and reps as possible in 15 minutes of:

  • 15 Kettlebell Swings @ 24kg
  • 5 Strict Press @ 50kg (110lbs)
  • 5 Strict Pullups

Results:  5 Rounds plus 18 Reps (95 KB swings, 28 Presses, 25 Pullups).  HR max= 170 / Ave=168.

Bulgarian Squats, Presses and Swings

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Double Under warm-up and then Front Squat mobility.

Not for time do 3 reps of each for 5 sets:

  • Bulgarian Split Squats with bar in Front Rack position (3 reps each leg per set)
  • Push Press from Front Rack.  Return to Front Rack after each rep.

Then 10 minute AMRAP in ascending ladder (do 1 rep of each, 2 reps of each, 3 reps of each and so on for 10 minutes).  Taken from Crossfit Ignite WOD of 12.8.2014.

  • Goblet Squat at 24kg
  • Kettlebell Swings

Result:  Squat/Press combo used 40Kg.  For the Metcon reached 11 Swings plus 5 Squats.

Note to self:  Be sure you are in a stable, neutral position before the Bulgarian squat so you don’t tip to one side.  Didn’t happen, but almost… 🙂

Cleans then Handstand Pushups, Kettlebell Swings, Manmakers

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Hanging Cleans

3-3-3-3-3 @ 55kg

Then for time of (inspired by Atomic CF WOD “Texas Man O’ War“)

  • 21 Kettlebell Swings
  • 18 Manmakers @ 12kg
  • 9 Handstand Pushups
  • 15 Kettlebell Swings
  • 12 Manmakers
  • 6 Handstand Pushups
  • 9 Kettlebell Swings
  • 6 Manmakers
  • 3 Handstand Pushups

Result: Very hard 15:20.

Front Squat plus Down and Back Chipper

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Front Squats for form

  • 5-5-5-5-5

Then for time perform the following:

  • 40 x Hand Release Pushups
  • 30 x Kettlebell Swings @ 24kg
  • 20 x Toes to Bar
  • 10 x Lunges with Bar in Front Squat Position @ 43kg
  • 20 x Toes to Bar
  • 30 x Kettlebell Swings
  • 40 x Hand Release Pushups

Result: Front Squats – 30kg-40kg-40kg-45kg-45kg.  Metcon: 13.27.