Tag Archives: Kettlebell Swings

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

Run, Lift, Press and Swing

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For time perform one round of the following:

  • Run 1 Mile (1600m)
  • 50 Deadlifts @ 43kg (95lbs)
  • 50 Push Press @ 30kg (66lbs)
  • 50 Kettlebell Swings @ 24kg
  • Run 1 Mile

For the press part try to start with strict press and switch to push only towards the end if you can’t do at least 10 unbroken.

Run barefoot 🙂