Tag Archives: Kettlebell Swings

Deadlifts then T2B, Kettlebell Swings and DUs

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Take 20 minutes and work up to a heavy

  • 1 x Deadlift

Then, based on the ‘Tap Dancing’ WOD from Crossfit New England, AMRAP in 10 minutes

  • 50 x Double Unders
  • 9 x Kettlebell Swings @ 32kg
  • 9 x Toes to Bar
  • 50 x Double Unders
  • 15 x Kettlebell Swings
  • 15 x Toes to Bar
  • 50 x DUs
  • 21 x Kettlebell Swings
  • 21 x Toes to Bar
  • 50 x DUs
  • … add 6 reps to the T2B and DLs until the time is up

Results: 5×60-5×100-3×120-1×130-1×150-1x160kg/352lbs (52lbs/24kg above my last 1RM!!) Metcon 3 rounds plus 50 DUs and 22 KBS.

Back and FFE Split Squats then a KB EMOM

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4 rounds of

  • 3 x Back Squat @ 80-85% of 1RM

Then 3 rounds of

  • 10 x Front Foot Elevated Split Squat per Leg @ 16kg per hand (complete all reps on one leg then switch to the other)

EMOM for 8 minutes

  • 2 x Deadstop Kettlebell Swings @ 32kg
  • 4 x Regular Kettlebell Swings @ 32kg
  • 6 x Kettlebell High Pulls @ 32kg

Results: Used 205lbs for the Back Squats. Metcon is harder than it looks… got the last rep in the last round with less than 10 seconds to spare. Forearm killer, don’t drop the KB!

Front Squats, Kettlebell Swings, Burpees

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This is the Pilchuck Memorial WOD posted by wodwell on Instagram.

6 rounds for time

  • 10 x Front Squat @ 125lbs (take weight from Rack) Rx is 225lbs
  • 24 x Kettlebell Swings @ 32kg
  • 14 x Burpee Box Jumps

Results: Time capped it at 20 minutes… 4 rounds plus 13 reps. If you have the time go ahead and finish… hard one.

TGUs and Deadlifts then a KB Complex

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3 rounds of

  • 6 x Alternating Turkish Getups @ 14kg (3 per side)

Then 4 rounds

Then every 2 minutes for 12 minutes with a single Kettlebell

  • 5 x Kettlebell Swings Left @ 20kg
  • 5 x Kettlebell Squat Cleans Left @ 20kg
  • 5 x Kettlebell Push Press @ 20kg
  • Repeat on Right

Results: Done as shown. Had about 45 seconds rest on the KB Complex between rounds.

Back Squats then Lunges, Kettlebell Swings and Pike Lifts

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Take 7 sets and work up to heavy 1RM Back Squat

  • 5-3-3-2-1-1-1 x Back Squat

Then AMRAP in 12 minutes if

  • 20 x Alternating Back Rack Reverse Lunge @ 45-50% of above 1RM (total, 10 per leg)
  • 15 x Kettlebell Swings @ 24kg
  • 10 x Pike Lift over Kettlebell (over and back = 1 rep)

Results: 135-185-205-225-245-255-260lbs/118kg. Metcon used 120lbs, 3 rounds plus 14 reps.