THE PACE MAKER protocol and program is also suitable for beginners but not for the weak of heart. Check it out
I’m so excited about putting this kettlebell WOD up, you’ll understand what I’m talking about once you complete this. This is currently on the top of my favorites.
First task – 22 min AMRAP
- 2 x Dead to Overhead and Surrender
- 2 x Push-up into Renegade Rows
- 2 x Wide Bent-over Rows
- 2 x Archer Push-up L/R
You’re working with two kettlebells, recommended weight is 50 to 65% of your 1RM Row.
1 to 2-minute rest. If you’re hardcore and it’s a piece of cake, forget the rest and move on to your next task.
Second task – 6 min AMRAP
- Double-arm Swings
- You’re working with one kettlebell, recommend weight is 45 to 55% of your 1RM Swing.
1 to 2-minute rest.
Third and final task
150 alternating Strict Presses – for time
Working with one kettlebell 50 to 60% of your 1RM Strict Press.
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