Tag Archives: Kettlebell Swings

T-Getups, Empower WOD plus L-Sit Hold

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A. Turkish Getups with Dumbell

3-3-3 – do 3 on one side then 3 on the other side for one round

B. Then “Empower” WOD… Complete as many rounds and reps as possible in 14 minutes of:

  • 9 x Burpees
  • 20 x Kettlebell Swings
  • 20 x Air Squats

C: Then EMOM for 5 minutes hold L-Sit for 15 seconds

Result:  Part A:  10kg/14kg/16kg;  Part B:  6 rounds (54 burpees, 120 Kettlebell Swings, 120 Air Squats); Part C: L-Sit very improved over last week.  Next week can up the first two rounds to 20 seconds.

Bench, Rows, Situps, Kettlebell Swings

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Perform five, three minute rounds of the following :

  • 5 x Bench Press @ 73kg
  • Rest 30 seconds
  • 5 x Dumbbell Rows @ 24kg per arm
  • Rest until the 3 minutes is over

Then

  • 100 x Kettlebell Swings @ 24kg
  • Each time you need to break do 10 situps

Result:  100 KB swings accomplished  in 5 rounds: 35-50-65-80-90-100. and took 6:19.

100 Kettlebell Swings with Dips and Pullups

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Practice Double Unders

Push Press

  • 5 @ 30kg
  • 5 @ 40kg
  • 1-1-1-1-1 @ 60kg

For time do 100 Kettlebell swings.  EMOM stop and do 5 Dips and 3 Pullups.

Result:  For the WOD part I started with different variations until I settled on what was above.  For the first 50 I tried just 5 dips EMOM but then there was too much time for the kettlebells.  I tried only pullups but had the same problem.  The combination ended up with around 20 seconds for KB swings where you can get in around 8-10 per round.

Total rounds this time was 13.