Tag Archives: Kettlebell Swings

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.

One Arm Strength plus Metcon

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One Arm Dumbell Rows

  • 10 @ 12kg
    10 @ 14kg
    10-10-10 @ 16kg

One Arm Press

  • 5 @ 12kg
    5 @ 14kg
    5-5-5 @ 16kg

Run 1 mile followed by three rounds of:

  • 30 x Double Unders
  • 20 x American Kettlebell Swings
  • 10 x Bar Dips

Result:  19:12 for the Metcon part (1 mile in 7:18)

Full Core Workout – Pull In, Push Out, Twist

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Practice Double Unders

Weighted Pullups with hammer grip

3-3-3-3-3 (or max reps per set) @ 15kg

Perform as many rounds as possible in 12 minutes of

  • 12 x TRX Atomic Pushups
  • 10 x Kettlebell Swings @ 24kg
  • 8 x Russian Twist (over and back is one rep) @ 12kg