Tag Archives: Situps

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.

2 Minute Circuits

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Complete as many rounds and reps as possible in 2 minutes of:

  • Double Unders

Rest 60 seconds

Complete as many rounds and reps as possible in 2 minutes of:

  • 10 Sandbag Thrusters @ 15kg
  • 10 Burpees

Rest 60 seconds

Complete as many rounds and reps as possible in 2 minutes of:

  • 10 Pullups (5 strict)
  • 10 Pushups

Rest 60 seconds

Complete as many rounds and reps as possible in 2 minutes of:

  • 10 Toes to bar
  • 10 Situps

Rest 60 seconds

Rotate through the circuit three times for max reps completed at each station.