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WOD CT 20.2 One AMRAP + One FOR TIME

Todays workout goes from swinging to snatching, from squatting to pressing. Increasing duration with scheduled rest, ending with a task for time.

First task consists of:

  • 8 single arm swings
  • 6 full snatches
  • 4 racked squats
  • 2 strict presses (up phase)

AMRAP

Buy in is 10 CrossFit burpees.

Time per AMRAP is as follows:

  • 2 minutes work
  • 1 minute rest
  • 4 minutes work
  • 1 minute rest
  • 6 minutes work
  • 1 minute rest
  • 8 minutes work

Each time you do work, you buy in with 10 CrossFit burpees.

After the last 8 minutes, you rest for 2 minutes, then you start your task for time:

  • 100 double-arm swings
  • 50/50 strict press (up phase)

Full details in the video.

You work with one kettlebell, Rx for AMRAP task is 44lbs/20kg for male, and 35lbs/16kg for female. Swings are done with the same weight you’re pressing, but chose wisely, as 50 strict presses on one arm is not nothing, and you have to complete one side before you can do the other. I suggest starting on the weaker side. Rx for time task is 35lbs/16kg for male, and 26lbs/12kg for female.

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Prevent Kettlebell Bobbing

How to prevent kettlebell bobbing

Bobbing: make a quick, short movement up and down.

—creates friction within the palms! causes blisters…

 

One of the important things we teach in our online kettlebell courses to prevent kettlebell bobbing is the insert, demonstrated below.

How to prevent kettlebell bobbing

The yellow arrow is showing where the kettlebell is directed.

The green arrow is a half pendulum with an insert.

The red arrow is an attempt at a completed pendulum swing.

Because two hands are on the handle with the double-arm swing, the handle can’t be turned at an angle to prevent bobbing of the kettlebell. With single arm swings, the handle can be turned in such a way that it prevents bobbing of the kettlebell.

Changing the trajectory of the kettlebell from pendulum/half circle, to quarter circle with an insert, you remove the bobbing of the kettlebell.
 

 

Like you can spot someone using their shoulders to raise a kettlebell by the drooping of the kettlebell at the top of the swing, similarly, you can spot bobbing on the back-swing. It’s the part where the kettlebell almost hits the tailbone, and would look like a drooping kettlebell if the arms were in-front.

There are plenty of other reasons a kettlebell can bob, we cover those in our online courses.

The photo below demonstrates what bobbing looks like compared to a proper insert.

This is part of our free kettlebell training fundamentals information for kettlebell beginners. Crossfitters, check out our online course that’s specifically created for people participating in CrossFit.

The following video shows perfect insertion without bobbing.

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Squat DEADLIFT—Deadlift Squat Style

There are those who’ll say:

“A deadlift is a deadlift.”

They’re wrong!

 

If you’re coming from the ol’skool gym, bodybuilding, etc. you’ll be more familiar with the conventional, and sumo deadlift. If you’re coming from CrossFit, you’ll be more familiar with the squat deadlift. Depending on where you started out, you’ll probably be calling one of the many versions, ‘the deadlift’… and when you’ll meet the opposite team, you might even argue about what is what.

I’m going to tell you my version, you can of course take it or leave it, if it makes sense, take it, if it doesn’t, leave it, all good either way.

First, I’m pretty confident about this one, hell, I’ll do you one better and bet my left nut sack on it. One can lift hip hinge style, and one can lift squat style. Just like there is the squat style kettlebell swing, and hip hinge style kettlebell swing.

 

Quick differences:

  • Hip hinge shoulders low vs squat shoulders high
  • Hip hinge hips high vs squat hips low
  • Hip hinge no ankle dorsiflexion vs squat ankle dorsiflexion
  • Hip hinge knee flexion is a variable vs squat knee flexion is a constant
  • Hip hinge looking at the ground vs squat looking ahead

 

Why do one over the other?

  • Hip hinge target is the gluteus maximus and hamstrings (most of them)
  • Squat target is the soleus, gastrocnemius, and quadriceps
  • More core work involved with the hip hinge
  • Less core work involved with the squat
  • Squat is naturally easier to learn

 

In most CrossFit boxes I’ve been to, they don’t employ/teach the hip hinge style specifically, simply because it does not progress to anything else. Because one can lift heavier weight and keep the spine safer with a squat style lift, this is the lift employed for clean, snatch, etc. Thus they refer to it as THE deadlift. Where as, if you go into the gym, and things are looked at more as “how does this work a muscle group”, rather than “how does this translate, or progress?”, the hip hinge is referred to as THE deadlift, and to be fair, before anything, there was the conventional hip hinge style deadlift. In the gym, if you want to change the deadlift up to work the quads more, you do sumo deadlifts.

 

Anyways, enough on that, I’m going to cover the squat deadlift, which is what I will call it to make it clear what style it is. Let me stress, this is my version, as there will be plenty of others, and plenty of people who’ll say, this is wrong, that’s wrong, and so on.

 

If you watch the video, here’s what happens:

  1. Create tension between the bar
  2. Pull the lats down
  3. Retract and adduct the scapula
  4. Brace the core
  5. Start to lift
  6. Activate the upper trapezius
  7. Pull the knees back
  8. Ankle plantar flexion
  9. Pressing the heels into the ground
  10. Knee extension
  11. Follow through with hip extension
  12. Squeeze the gluteus maximus to pull the pelvis up
  13. Keep the bar positioned under the shoulders
  14. Lift the bar up in one straight line

 

Lift with the shoulders first! You might hear it, you might be tempted to say it, I like my bar close to my shins. To be able to lift the shoulders up first (hip extension), the bar needs to be further away (in squat style), otherwise hip extension will pull the bar into the shins. I like my strippers booty for squat deadlifts. If I want to get efficient at dead to overhead work, I do need to work on moving those shoulders first.

Doing so reduces load on the back, which isn’t always a good thing, remember, there is training for strength, and there is training for efficiency. Following is an example from CrossFit itself, note how the knees are further back, more hip hinge, also take note of the light weight.

 

Barbell Snatch

Squat Clean

With all that said, it’s like anything, you go to one box and you’ll be asked to push the knees forward more, in another you’ll be asked to pull them back more. My opinion: The heavier you go, the more you need to lean towards the squat style. Otherwise, if you’re lifting that bar, getting the reps out, don’t get injured, and your technique is one of many ‘good’ techniques, keep doing it.

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WOD CT10.4—With Heavy Deadlifts

This workout consists of three tasks, first one is strength, heavy deadlifts, swings, and presses. Second task is medium weight working on explosiveness and plyometrics, double kettlebell clean and jerk, and wall ball. Third task is to work on mobility, shoulders, thoracic, hips etc.

 

Task One

This task is about strength, you’ll be lifting heavy, focus with the deadlifts, swings are explosive, and the press is strict, hence, slower.

  • Squat style deadlifts
    6 reps, Rx 100kg/220lbs for male, and 70kg/154lbs for female
  • Single arms swings (hip hinge, explosive)
    4 reps each side, Rx 24kg/52lbs for male, and 20kg/44lbs for female
  • Strict shoulder press
    2 reps each side, Rx 24kg/52lbs for male, and 20kg/44lbs for female

12 minutes AMRAP
4 minutes rest

 

Task Two

This task is all about speed and explosiveness, pump those reps out.

  • Clean and jerk
    4 reps, Rx 2 x 20kg/44lbs for male, and 2 x 16kg/35lbs for female
  • Wall ball shots
    6 reps, Rx 9kg/20lbs for male, and 6kg/13lbs for female

8 minutes AMRAP
2 minutes rest

Task Three

This task is all about movement, use a light weight, focus on reaching max range in all movements.

  • Sots press
    1 rep each side
  • Reverse lunge and twist
    2 reps each side
  • Halo
    4 reps each side

Approx. 12kg/26lbs for male, and 8kg/18lbs for female

10 minutes AMRAP

Download the printable PDF for the full details on the workout.

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Warming up for CrossFit

If I walk to the box and am already warm, I normally start this warm-up routine (links to above video) right away. If I did not walk, I would first do some star jumps (jumping jacks) to get the body warm. Depending on how cold my body is, I would also throw in some burpees.

I like to go top down, and usually start with:

  1. Arms in and out (video in the playlist)
    Thoracic and scapula
  2. One arm up and one down (video in the playlist)
    Shoulders and scapula
  3. Arm circles (video in the playlist)
    Shoulders
  4. Shoulder rolls (video in the playlist)
    Shoulders and scapula
  5. Thoracic rotation
    Thoracic
  6. Hip hinge
    Hips, and knees
  7. Squat
    Hips, ankles and knees
  8. Reverse lunge and twist (video at the top)
    Hips, knees, ankles, and thoracic
  9. Reverse lunge and arm raise (video at the top)
    Hips, knees, ankles, shoulders, and thoracic
  10. Curtsy lunge (video at the top)
    Hips, knees, and ankles
  11. Hip opener (video at the top)
    Hips
  12. Hip circles (video at the top)
    Hips
  13. Kettlebell halo (video at the top)
    Shoulders

I spend a considerable amount of time on the shoulders, hence the reason my shoulders have remained injury free (knock on wood).

Depending on what follows in the workout or training, I would spend more time on that area, for example, if we’re doing deadlifts, I would spend some more time on the hamstrings and glutes, even doing more shoulder rolls, as this also works the traps. If there are many push-ups or overhead bar work, I would spend some time on the wrists.

As I proceed I try mimic the movements that are to come, with bodyweight first, then add some light weight. I always cover all joints, then specific muscles groups if required.

 

Crossfitters—drastically improve your relationship with the kettlebell


Click here to check out the number one kettlebell course for Crossfitters.

 

I have other routines, like the best warm-up for crossfit. Sometimes I don’t do a warm-up prior to starting the tasks at hand, this is when I program in something like 100 jumping jacks, 50 burpees at the start, and then program to slowly increase the demand on the body. Jumping jacks are great, you target the shoulders, hips, legs, and warm up the body all in one. To be brutally honest, sometimes I’m too lazy to devote specific time to warming up and mobility (I say sometimes), yesterday I programmed the WOD to also include a mobility task at the end, hence, after I completed that I had everything done for the day, and I could walk straight out.

I’ve put together a playlist with over 40 videos that are related to warming-up and mobility, check it out. Bookmark it, share it, use it.

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WOD CT10.3—FUUUAAARRRK!!

Let me tell you something, you’re not tough unless you completed a long cycle. A kettlebell long cycle is only 10 minutes, but the longest 10 minutes of your life! In this workout you will work with two kettlebells for the first task, and be doing clean & jerks for 10 minutes unbroken.

After that you rest for 4 minutes, then start your second task, which is hard, but nothing compared to your first task. The second task is:

2 strict press (concentric phase only)
4 gorilla cleans (one clean, equals one rep)
6 jump clap burpees
8 minutes AMRAP

That’s all there is to it, just 18 minutes of work. But if you’ve never done a kettlebell long cycle, and think you’re going to complete it with two medium weight kettlebells, my friend, you’re dreaming.

Completing 10 minutes without putting the kettlebells down is a mental challenge, also a physical challenge, but mental first! You need to have good technique or you won’t even get past the first two minutes. Knowing how to rack properly is key. Which is funny, because no one ever downloads the PDF.

Okay, so you might be new to all this, and you have questions. It’s your lucky day, Cavemantraining just launched it’s Q&A forum, you ask, we answer. Use it…

Completed the workout? Post, no matter what your rep count is, no matter what your rounds are, post, because completing a Cavemantraining workout is not nothing.

TIP: Want to give up in the first 10 minutes? Start your next rep…

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Are You Up For A Challenge?

We picked 5 of our toughest challenges, can you complete one?

Pick one, complete it, and post your results!

 

  1. The HULK Test
  2. 28 Day KB Swing Challenge
  3. 100 WBKC Challenge
  4. 500 Clean & Press Challenge
  5. ½ Snatch ½ Marathon Challenge

 

The HULK Test

The HULK Test is short 5 round interval workout to test every inch of you, can you smash hulk, or hulk smash you?! Summary:

  • 1 minute of strict presses
  • 2 minutes of half snatch into squat
  • 5 minutes rest

Full details here

 

28 Day KB Swing Challenge

It’s 28 days, so it’s not a short quick challenge. Some people completed over 14,000 reps, how many can you do? Full details here

 

100 WBKC Challenge

This challenge can be short, or it can be long, all depends on how long you take to complete 100 of the worlds best kettlebell combo!? Full details here

 

500 Clean & Strict Press Challenge

It’s not a jerk, it’s not a push press, in fact, it’s not a momentum press of any kind, this is a strict press press challenge. 500 alternating reps of clean and strict press to be exact. How many can you do unbroken, I think our current record is 300 unbroken. Full details here

 

½ Snatch ½ Marathon Challenge

Last but certainly not least, this is only 30 minutes no matter what, but can you handle not putting the kettlebell down for 30 minutes? Can you handle half snatches for that long? 370 with 16kg / 36lbs is the current record. Full details here

 

Post! No matter what your time is, no matter what your weight is, if you completed one of these challenges you deserve to be recognised, so, pick one, complete it, and post your results on our Facebook. Any questions you have will be answered if you post them in our forum.

Pick one and complete it! #challengeyourself #tough
https://www.cavemantraining.com/challenge/are-you-up-for-a-challenge/

Posted by Cavemantraining Magazine on Sunday, 11 February 2018

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WOD CT10.2—a serious challenge

This WOD is for those wanting a serious challenge!

Your first task is 10 minutes for endurance, break the set and none of your reps count. Rest for 4 minutes, and complete another 10 minute task, this time for speed and reps.

 

Here’s the full workout:

  • 10 minute of clean and jerk with one kettlebell
    Rx 20kg for male, 16kg for female
    Unbroken set, one switch allowed
    Break the set and none of your reps count
  • 4 minutes of rest
  • 10 minute AMRAP
    • 10 Russian swings
      Rx 24kg for male, 16kg for female
    • 2/2 dumbbell snatches
      Rx 15kg for male, 12kg for female
    • 2 deadball over the shoulder
      Rx 40kg for male, 30kg for female

 

To make it through the full 10 minutes in your first task, you need to learn to pace yourself, and knowing how to properly rack a kettlebell will become extremely important.

 

No matter your score, no matter your weight, if you completed this workout, post on our Facebook. Got questions about CT10.2? Post in our discussion group. The video on YouTube is here.

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How to score AMRAP workouts

How to score AMRAP workouts

Scoring AMRAP workouts appropriately is super important in competitive exercise.

Use the following formulas when calculating your score for AMRAP workouts published on Cavemantraining, or elsewhere.

 

I’ve been programming, running, and participating in WODs for over a decade now, here’s my experience on how to score them, feel free to use.

 

Let’s for demonstration purpose use the Sneaky Anna WOD, which consists of:

  • 4 half snatches
  • 4 burpees
  • 4 squat deadlifts

20 MIN AMRAP

Scoring remains pretty simple, you just keep track of rounds, plus the rep you stopped at when the timer went off, if you completed one squat deadlift, you would look at the number of rounds you did plus 9 (4 + 4 + 1). If you did 24 rounds that would be 24.9 or 297 ((24 x 12) + 9).

 

If you’re programming short wod cycles with rest, like for example:

  • 10 Russian kettlebell swings
  • 2/2 dumbbell snatches
  • 2 deadball over the shoulder

6 MIN AMRAP
2 minutes rest

3 cycles

You count full rounds plus the number of reps, meaning, if you completed 8 full rounds, and then just finished 2 dumbbell snatches when the timer went off, you would have done 12 reps that round (10 swings + 2 snatches). Write down 8.12 for that round. At the end of your three cycles, if you have for example a score of:

Cycle 1 — 8.12

Cycle 2 — 8.2

Cycle 3 — 7.13

you would add the rounds up, as 8 + 8 + 7 = 23, you then add the reps as 12 + 2 + 13 = 25. We know that one full round equals 16 reps, thus, your final score would be 24.9, 24 full rounds and 9 reps, or written as a total of 393 reps.

 

If you want to score fairer, taking into consideration the amount of weight lifted, you’d use the following formula. For demonstration purpose we’ll use The HULK Test which is a WOD designed to test every inch of your being—you either smash HULK, or hulk smash you!

  • 1 minute of strict presses with double kettlebells weighing approx. 70% of your 1RM
  • 2 minutes of half snatch into squat with double kettlebells medium weight
  • 5 minutes rest
    If you’re working with a partner, it’s 1 minute and then you’re counting or no repping for them

5 rounds AMRAP

In this case we add the total weight used multiplied by the number of reps to get the final score. If you’ve programmed a WOD which uses the same weight throughout, but the athlete scaled back to lighter weight half-way through, then the lowest weight is used to calculate score.

Let’s continue with The HULK Test as an example, I completed the test as follows:

  • 22kg + 22kg for strict press equals 44kg (97lbs)
  • 16kg + 16kg for snatches and squat equals 32kg (70lbs)
  • Total of 76kg times 134 equals 10184
  • Hence, my final score is 10184

As you can see, there are many different ways to score fairly, and how you score and keep track depends on the type of workout you programmed. Make sure you subscribe to our mailing list for weekly wods in your inbox. I’m not just talking the regular wods you can get anywhere, I’m talking 100% original WODs, designed at Cavemantraining.

 

Experimenting

I’ve been experimenting with some of the approaches to scoring different ways, taking endurance into account, like for example issuing penalties when weights are put down during a set time frame, or a set is broken, partnering people up into teams and scoring as a team. Our level 3.2 online certification will cover programming, coming out end of 2018.

 

 

Keeping score

If you do not have someone to count for you, then keeping score is another task you need to get good at, after all, you don’t want to be called out for cheating. Trust me, nothing worse than cheaters in a class, no one speaks about them in the open, but behind closed doors they’re the topic of conversation. Everyone knows better though, they don’t fool anyone but themselves, so, if you don’t have any tools at your disposal to keep a good record of your score, and you lose count, take the approach of “Let’s do one or two extra to be sure”!

Putting that aside, here are some tools to keep track of your score.

If you’re completing a wod with low reps and is one that can easily be completed unbroken, then you don’t want to be writing each round down. You can repeat the round number in your head, i.e. let’s say the wod is 2 push-ups, 2 squats, 2 pull-ups, you would simply repeat the round for each rep, i.e “one” for all six reps in round one, then “two” for all six reps in round two, “three” (push-up), “three”(push-up), “three” (squat), “three” (squat), “three” (pull-up), “three” (pull-up), and so on. This way you don’t confuse round three with round four, or even worse, deduct one.

Shouting rounds out loud is also fun, but with lots of people in a class, it can become noisy. The great thing is that you’re aware of where your competition is at, and makes you work even harder. Also less chance of cheating/mistakes, because for sure someone will pick you up on it.

Writing down your rounds or reps on a whiteboard is also an option, but this usually takes time to get to the board, if you lay the board on the ground, it will become a puddle of sweat mixed with ink. Great option if you want to program in a slight 3 to 5 second rest, however, you do need to make it clear that everyone needs to write down their round after completion, rather than some people writing them down, and others only writing them down after they completed 5. This only works with long rounds though, for example rounds that take a minute or so to complete, if they’re short, you can decide on which number they write it down, i.e. 5 rounds equals one marker. Whatever it is, be clear upfront, and or write it on the board.

If you find a whiteboard marker becomes messy, you can write the names down, next to each name you draw a line or multiple, and simply have the athletes wipe away part of the line for each round. Be careful not to use two fingers, or wipe some else’s line!

The fastest and in my opinion the most authentic way to keep score is with a piece of chalk and marking your rounds on the ground! Not every box seems to appreciate this, but a real gym is where people sweat puddles and throw chalk around (in moderation of course)!

 

WOD Terminology:

    • WOD
      Workout Of the Day
      Usually something different every-time, but repeated over an x period of time to measure progress
    • AMRAP
      As Many Round as Possible; or
      As Many Reps as Possible
      Complete a set task as many times as possible within the set time
    • FOR TIME
      Complete a set task in fastest time possible
    • Rx (℞)
      Prescribed or recommend weight to use as a benchmark
    • Scaled
      Using a weight or exercise that’s more suitable than what’s prescribed

 

Participate, your ideas or feedback on this post.

 

Links:

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If you want to earn respect, you have to respect yourself first.

Hooded sweatshirt with Cavemantraining skull

Buy the hooded sweatshirt with the Cavemantraining skull, logo, and quote:

“If you want to earn respect, you have to respect yourself first” —Taco Fleur

 

If you sit on your ass all day, you’re wasting away.

Exercise is no longer just to look good.

Exercise is a requirement for every living being.

We no longer have to hunt for our food or maintain the land.

We no longer have to:

  • walk to work
  • build our home
  • walk the stairs
  • open the door
  • go out and shop
  • entertain ourselves
 

Stop using your brain and you become dumb.

Stop using your body and you become weak.

Become weak and you’ll expose yourself to damage.

Two key factors to a healthy and happy life.

One is exposure.

The other is maintenance.

Exposure to physical and mental demand.

Maintain your strength to resist disease.

Maintain your strength to take care of yourself and others.

Maintain balance.

Buy the t-shirt with the same front as the hooded sweatshirt, plus the back also printed, with “Train Hard, Train Smart”.

 

What does all this mean?

Technology is taking over, doing more and more for us, so we have to do less and less. Some say it’s a great thing, some say it’s a bad thing. Without choosing sides, one thing is for sure….

Mankind is made to move and use all their physical abilities, jump, run, sprint, duck, crawl, pull, push, lift, and more. The physical abilities people been gifted with, were put to good use in the times when they had to hunt and gather food, build their own homes, work their land, and provide for their family in a way other than walking to the car, getting in/out, sitting down at work and pressing some buttons on the keyboard.

Let’s be honest, getting up to retrieve the TV remote and sitting back in your lazy chair doesn’t exactly require a lot of physical abilities, neither does pressing the remote to open the garage door, taking the elevator to get to your flat, or dialling for a pizza which is delivered to your door. Times have changed drastically, but the body has not adopted to these changes, not exercising means loss of muscle, loss of muscle means back pain, neck pain, shoulder pain, bad sleep, you name it. No exercise means no adrenaline, which in turns affects your mood and metabolism. Do you feel crappy all the time, down and negative? Guess what, exercise is not just to look good, those days are gone, exercise is here to make you feel better, mentally and physically, it’s a requirement to exercise, it’s one of the best medicines in the world for getting healthy all-round. Of course you can choose the easy way out, you can take a pill for your ailments, then you can take a pill for the side effect of that pill, none of this will help the root cause though, and you’ll only be going in a downward spiral until you crash, and crash you will.

Exercise is hard!

Yes, if you’re just getting started, exercise is hard, it’s like quitting smoking, but this time you’re quitting laziness. Quit smoking long enough and it becomes habit, it makes you feel good and after a while you’re used to it. Quit laziness long enough, go through the withdrawal symptoms caused by Beer_in_hand_and_lounge_on_the_couch or Do_nothing_all_day_and_rot_away, and soon exercise will become second nature to you.

Exercise is expensive!

Yes, it costs money if you seek the help of a professional, but not as expensive as the pills and doctors you otherwise need to pay for. You can’t put a $ figure on your health, you only have one life, living it the happiest and healthiest you can should be priority NUMBER ONE on your list.

I don’t have time!

This is the lousiest excuse anyone can ever come up with, everyone has time, you own time (make time your b!tch), what you really mean is that you’re too lazy and don’t want to make time for exercise. You’re quite comfortable living the way you are living, truth is, you’ve been living like this for so long, you have no idea what you’re actually missing out on, how good you can feel, how you can be more immune to sickness, how you can sleep better, how you can wake up whistling and be happy, you just can’t remember anymore, and you’ll come up with any excuse to not exercise.

Can’t sleep good? Guess what, your body is telling you that it’s done jackall and it doesn’t need any rest, maybe your mind does, but your body says “stuff you!”. Got a bad back? Guess what, your back is saying “I can no longer compensate for your bad posture”, “I don’t have the strength to keep you upright, I’ve gone too weak, you hardly ever use me!”. I could go on and on about the benefits of exercise and how it’s for everyone, no matter what age, how it makes people feel better, live longer, look better, feel more confident etc. etc. blah blah, fact of the matter is, if you’re not convinced by now, you probably won’t be, until that day comes when you’re forced to make a drastic lifestyle change.

There is nothing else in life I’m as sure about as the fact that EXERCISE and NUTRITION are the main foundations to your health and happiness.

Unlock the next motivational video with a share, maybe even help motivate someone!

 

“You don’t get old, you get lazy!”

 

Neglecting yourself has ramifications later in life.

Did you break a leg because you got weak, or was it unavoidable?

Do you have bad scapula mobility, and therefore can’t sleep good on your side? Or is it just part of life, and unavoidable?

Don’t get lazy, maintain and respect yourself.

Teach your kids the important things.

Get a physical job, put them in a sport, get them working with kettlebells, or join a gym.

Use the most important medicine freely available to you, exercise and nutrition.

Don’t get lazy, get your ass of the couch, make time, respect yourself, and earn the respect of others till the day you die.

Retirement is for those who don’t enjoy what they do, they’re not inspired.

With all that said, let’s look at some amazing people that show us all how age is just a number! Jerry Gray 76 years of age, probably snatching more than you and me together. Sandy Doyle, setting two world records at 54 years of age. No matter what that number says, it’s a number, it does not define your capabilities. Next month we’re featuring the amazing story of a boy thirteen years of age, and he clean and jerks more than I can.

If there is only one thing you take away today, let it be this, respect yourself, maintain yourself, the rest fill follow. Join our online group that promotes health and overall wellbeing. Take your first step.

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WOD Featuring The Overhead Deadlift: Controversial

To tell you the truth, I expected no less. I posted, and it stirred the pot. A while ago I started doing overhead squat deadlifts, and they’re awesome, today I wanted to share it with the CrossFit community, and it received a whole lot of funny meme’s (always enjoy a good meme battle), but also comments like:

“Okay dave castro..”

LOL.

“Here we go. Making up exercises again”

Absolutely! Someone made up the ones you’re doing now. Someone has to do it.

“Why would anyone want to do that, oh god”

This one went on about it being dangerous, I quickly shut it down with progression, and comparing it to kipping without progression. The cool thing is, I don’t mind these comments, especially the ones that question the exercise. Because there has to be reason to do something, luckily I know why you’d want to do this.

With the kettlebell overhead squat deadlift one side works to keep something overhead, while the other works to lift something. Both sides of the back are doing something completely different (opposites). On one side you need to pull the scapula down, the other up, one side works more the lat, the other the upper trapezius. Extreme tension required during the complete movement. So much going on in one move, certainly not a beginners move, or for those with bad mobility. Triceps, traps, lats, erector spinea, glutes, quads, abdominals, could go in, in effect an extreme full-body exercise. When has a full-body exercise with unilateral qualities not been good? An exercise that challenges every fiber in you…

Is it functional? Would you ever be in a position like this outside of the gym? Maybe if you’re pulling a drowning cat out of the river while keeping your baby high dry! But who cares, enough with all the functional stuff, not everything needs to translate to functional, some things are just fun, difficult, working on strength, on flexibility, mobility etc.

This movement requires extreme finesse, now, don’t tell me that CrossFit does not do kettlebell exercises that require finesse, otherwise the TGU would not be done! When the TGU come out, people were probably thinking the same thing when they saw “OVERHEAD SQUAT DEADLIFT” and laughed. But 3 years from now they all might be doing this exercise when Dave Castro tells them so (if they compete).

Why so specific with the naming, it looks silly! It might look silly, but I tend to err on the side of caution, just in case someone would try to do this hip hinge style! It ain’t going to happen, this is a deadlift (lifting a dead non-moving object) while keeping another overhead, it can only be done squat style.

Enough on the exercise, let’s focus on the workout. The WOD is one task for time:

  • Buy in
    100 single arm swings
  • 20 rounds of
    • 3 overhead squat deadlifts
    • 4 racked reverse lunges
    • 5 half snatches
  • Cash out
    50 strict presses

Rx is 40kg/88lbs for male
Rx is 30kg/66lbs for female

This is the sum of the total weight to be used, it be can made out of any combination of weights, i.e. 22 + 18, 20 + 20, 16 + 24 etc.

The rules are, weight on the ground is used for: swings, deadlift, and strict press. The other weight is used for overhead, racked reverse lunge, and strict press.

END OF YOUR TASK!

If you’re looking for a little finisher, to make things even so to say, we did 100 bent over dead rows, no scoring, just because we want to make those shoulders even, and work the rear delts. Check out the video towards the end for instructions on these.

Movement standards:

  • Swings
    • Chest height
    • Base of the bell visible behind the leg upon each rep
  • Overhead squat deadlift
    • Weight dead on the ground upon each rep
    • Overhead weight remains up and elbow locked out
  • Racked reverse lunges
    • Weight remains racked in-front
    • Knee gently touching
    • Front foot remains flat on the ground
  • Half snatch
    • Full lock-out overhead
    • One explosive movement going up
  • Strict press
    • No momentum
    • Full lockout overhead
    • Back into full racking position upon each rep

Completed the workout? No matter what time, or weight used, post your completion on our Facebook here.

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Why do competition kettlebells feel heavier?

If you have access to competition kettlebells and classic kettlebells (cast iron) you might have noticed that a 32kg competition kettlebell feels heavier than a 32kg classic kettlebell, why is that?

You might have noticed that the handle diameter on the competition kettlebells remain pretty much the same no matter what weight, where as with the classic kettlebells it usually changes.

Both have their advantages and disadvantages, depending on how you look at it, and what your goals are.

The larger the diameter of the handle, the easier it is to hold it; this needs to be considered in context of hand to handle ratio as well. A large diameter handle with a small hand is not optimal.

A smaller handle (the competition bell handle) is harder to grip, hence, feels heavier because the forearms need to work harder to maintain grip.

If you do a lot of pressing with a heavy kettlebell, a wider diameter handle will be easier on the palms of your hands, the wider the diameter, the wider the shared surface pressure is. A small diameter puts more pressure on one area of the palm.

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50+ Woman Breaks Two World Records—Never give up!

Sandy Doyle Kettlebell Sport

I’m just an old lady that loves to lift. I also raise rabbits and work full time as an accountant, so I keep pretty busy.

“She was a working overweight mom who wanted to loose weight and get in shape. Liberty has been her mentor while I have been her trainer.” —Jerry Gray

 

My kettlebell journey started over 10 years ago, in January 2008 a few coworkers and I decided we needed to lose weight as one of our New Year’s Resolutions. Fairly common, and not the first time I had said that. They all started doing a Weight Watchers points plan. I figured I could do it on my own, so didn’t join in what they were doing at first. After listening and watching them for about 2 weeks, I also decided to try the Weight Watcher points plan. I started the year at 192 pounds-probably the heaviest I ever remember being. Starting on the points plan was eye opening. I never realized how my idea of portion size was SO wrong. The point system was fairly easy for me, as numbers are fun for me to play with (I’m an accountant for a living). Finally, the weight started to come off.

Then in May of 2008 this same group of coworkers decided we all needed to try this workout with kettlebells. Of course, I had never heard of them, and was simply told it was kind of like weight lifting. At first I said “no”. I thought that with my knees, there was no way I would be any good at it. However, for the intro class, they needed one more person to make it a go, and I finally agreed to go. I didn’t die, so thought I would try some more classes. I already did some cardio at home, so this would be a good compliment to that, and hopefully help me lose more weight.

Never give up, keep pushing!

As I participated in more classes, I started making friends with the other participants. Everyone was so supportive and helpful, which made me look forward to the classes. Plus I could tell I was slowly getting stronger, and that motivated me even more. A group from the gym started training to go the Arnold in Columbus March of 2009. I felt that I just wasn’t ready for that, but enjoyed listening to them talk about their training. After they competed and came back with various tales of success, I started getting the bug to compete. My coach, Jerry Gray, started a class specifically for learning more about GS sport, and I was in. Snatch was my favorite lift, as it just seemed to come naturally to me, whereas I struggled with anything that had the jerk involved. To this day, I am still much stronger in the Snatch then the Jerk. My first competition was biathlon at the gym. I don’t even remember what my numbers were, but I was even more hooked on the competitive aspect of it. The first big competition was at the Arnold in 2010. Again, I do not remember my numbers, but I met more people, and really enjoyed how nice and supportive the kettlebell community was. In October of 2010 I had to submit a video to achieve at least a Rank II to compete in Chicago and a WKC meet – I still have the email from them informing me I had achieved that ranking.

And so the competitions continued. I became more and more driven to achieve different rankings which required heavier weights and more repetitions. Partly because the IKFF is located in Michigan and partly because Ken Blackburn is such an awesome person, those competitions became my favorite. I did achieve my CMS in both the WKC and IKFF in the biathlon with the 16 kg bell. So, I decided I was going to try and get my MS with the 20 kg bell. I struggled moving up that weight, so I decided to give Long Cycle a try.

Concentrating on Long Cycle was actually a good move as it forced me to concentrate on the Jerk more. I improved my technique and got close to my goal of MS many times, but just couldn’t seem to get there. As I got closer to 50, I was afraid I would never get there. Then the big 50 came, and I still wasn’t there. So, Jerry and I changed my training focus-instead of going as fast as I could for as long as I could, we started concentrating on a number of reps per minute. That was what did it for me-at the age of 51 I was able to achieve my MS in Long Cycle under the IKFF ranking chart with the 20 kg bell. I was so excited! I had a lot of people congratulating me, and Mike Sherman told me he thought I was the first woman to achieve that ranking over the age of 50! With the different associations having different ranking charts, it’s really hard to say for sure if that was the case, though I suppose it could be said for the IKFF association. There were some people who didn’t agree with his statement, and I heard of a big competition that was going to be in New York a few months after I achieved my ranking. Well, being just a little too sure of myself and feeling like I had to prove something because some of the comments, I decided I would go there and compete with the 24 kg bell. Of course, that big of a jump is not something that should be rushed. I didn’t listen to Jerry and pushed myself too hard and ended up hurting my right shoulder. I didn’t know it at first, and continued to try and work thru it. Finally, I went to the doctor and found out what the problem was. In January of 2015 I had shoulder surgery to repair the hole in my rotator cuff.

Not being able to do much while recovering was tough. When the doctor told me I could start running and doing physical therapy, I felt like a kid in a candy store. That is until I started running—I felt like I was going to die after 5 minutes! I couldn’t believe how quickly I had lost my cardio and strength. I started doing physical therapy, and quickly decided if I could do that, I could go back and start lifting in class, so I did. Since I already had fairly good technique with my lifts, it was more about getting the strength back. By the summer, I felt like I was finally getting back to close to where I wanted to be. Still lifting lighter weights, but the strength was coming. The Worlds for the IUKL was in Ireland that fall, and I so wanted to go and compete. However, the National competition was the same weekend as my son’s wedding, and though I joked about flying to compete and flying back to the wedding, of course I didn’t. However, after it was over, I heard a rumor that if I submitted a video, I might still possibly be able to make the team. So, I did a 10 minute lift all on my left side and submitted it. I made the team! I was so excited even though I had to compete in a heavier than normal weight division, which meant I had to gain almost 10 pounds. I thought it would be an easy thing to do, but it was harder than I realized. Going over and representing USA on the team was a great experience, and I was very happy to finish second to another lady from Team USA. We had no counters or timers during our lift, so it definitely added to the stress. However, the Team USA Veterans crushed it and we ended up in second place for all of the veteran teams!

”The one thing I try and stress to anyone getting into kettlebells is to get a knowledgeable coach/trainer. Technique is so important, especially as you go heavier. Learn correctly and don’t get hurt!” —Sandy

 

One of the greatest parts of being on that team was meeting people I had only known via Facebook. With Social Media being a way that the team communicated, we were able to stay in touch after we all went home. Chatting with a lady that I had become friends with is how I first heard about Marathon Kettlebell lifting. It only took a few conversations for me to be convinced to go to the IKMF World competition in Denmark in 2016. I only had a few months to train, and went over without ever having doing a half hour lift other than in the gym. Talk about nerves!

The lady I was next to on the platform is an amazing lifter, and after a few minutes I realized there was no way I was going to keep up with her, so I just concentrated on completing the 30 minutes. In Marathon lifting, if you don’t complete the entire lift, none of your reps count. I had chosen to do Long Cycle just for the reason I knew I could rest in the rack position. I was able to achieve a ranking of CMS and was very happy with my first time completing the half marathon, but the fire to do more and achieve a higher ranking was set. So, in 2017 I was determined to do more marathon training and to do two lifts at the World Competition in Italy.

Fast forward to November 25th in a town just west of Milan. I knew the rep count I had to do to get the 450 reps, that was my goal for the half hour of half snatch. Going out just one rep more per minute was the plan as I knew I would slow down as I got tired. Out of the corner of my eye I could see the lady next to me, and quickly realized I was going at a much faster pace than she was, but the 16 kg (35 lb) bell felt good and my pace felt great. As I got to the end of my set, I was switching hands after about every 10 reps-with about 15 seconds left, I almost dropped the bell when switching—talk about a scare! But I caught the bell and was able to finish with 465 reps in the 30 minutes and got 15 more than my goal! I felt great and was very happy. It wasn’t until later that I realized I had gotten the gold! One lift down, and just had the hour long lift the next day. The next day dawned, and I felt horrible. I don’t know if the time shift was catching up to me, or if it was something I ate or drank, but my stomach was in knots. Once I got on the platform, and start doing my lift, I relaxed and was able to just focus on doing my snatch set. The snatch lift is my favorite lift, and after I calmed down and just started going, I felt confident that I could get the 1,000 reps that I wanted. After about 20 minutes, I tore my left hand. This slowed me down as I had to keep chalking my hand so I didn’t drop the bell. I was still able to do 1,075 reps with the 12 kg (26 lb) bell. I knew that I had the gold on this one, but it wasn’t until after we were home and the results were released that I realized I had set 2 World Records in my lifts. Never in my wildest dreams did I ever think I would do that! I know that the sport is still young and I’m sure it will be no time at all before someone is able to break my records, but helping to set the bar for lifters to come is a great feeling!

Sandy Doyle

What does a normal training week look like for you?

I lift kettlebells 3-4 times a week. I do a long cardio workout at least once a week, and I do light cardio 3-4 times as well.

How important do you think it is for parents/schools to educate kids about physical activity?

Very! I wish I would have set a better example for my kids when they were younger, but they watch me now and I think they get inspired.

How important do you think it is for people to remain active and pushing themselves, no matter what age?

I think it is VERY important for people to remain active and push themselves. The more sedentary people get, the more health issues they have.

I have this saying “You don’t get old, you get lazy”, your thoughts?

I believe the majority of people use having more years as an excuse to do less, or nothing. But when you see people like yourself, and people like Jerry, it’s quite clear that if you maintain what you do, and always keep pushing yourself, age is not a barrier.

Jerry Gray said: Sandy and her friends came to Fitness XT for a kettlebell class 9 years ago. Their goal was to get fit and lose some weight. From the very beginning I found Sandy to be very high spirited. She challenged me at every class, mostly about all the things she couldn’t do or she wouldn’t do.

In 2010 we held an in club kettlebell meet that she entered. I could tell she was very determined and competitive. That spring we took a kettlebell team to The Arnold in Columbus OH. I think it was there she got the spark to pursue Kettlebell Sport.

From that point on her training protocol was very consistent, 3-4 days a week, every week, unless there were family vacations.

After a series of kettlebell meets, Sandy set her sights on achieving Master of Sport. The fire inside her was starting to come out, laser focus. She achieved IKFF Master Of Sport in Chicago, 107reps 1ALC 20kg bell. After that she wanted more. She had a bump in the road when she injured her should rotator cuff, and had to have surgery. For most, that would ended their training in kettlebell sport. Not Sandy, she trained so that she could finish a 10min set with one arm.

Sandy has a work ethic that it takes to be exceptional vs ordinary.

She uses each training session as an opportunity to get 1 more rep than yesterday.
Never uses her physical limitations as excuses, but rather as a reason to train smarter.
She is very humble about her accomplishments and understands the need to always work on the basics.

Sandy is passionate and an inspiration to our members, and other competitors.
She doesn’t leave her physical health to chance and coaches others on her Sports Nutrition Program. She enjoys working with GS Sport Athletes as well as training beginners in physical preparation classes.

A leader in every facet.

—Jerry Gray

Sandy Doyle Kettlebell Sport

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The HULK Test—Can you smash it?

The HULK Test is an incredibly well designed workout, used to help release your inner beast!

 

The test is as following:

  • 1 minute of strict presses with double kettlebells weighing approx. 70% of your 1RM
  • 2 minutes of half snatch into squat with double kettlebells medium weight
  • 5 minutes rest
    If you’re working with a partner, it’s 1 minute and then you’re counting or no repping

5 rounds AMRAP

 

 How good can you smash it? 

 

1 minute of pure strength! Focus and determination to push those reps out, then straight into 2 minutes of giving it your all, explosive movement followed by a good deep squat. 3 minutes to pull everything out of the tank, then rest, and do it five times in total.

 

To calculate your score, add up the total weight of your strict press plus the weight used for the snatch and squat, times that by the total reps at the end. If you dropped down in weight during the test (no harm in that, stay safe), then your lowest weight is used for this calculation.

My score was:

  • 22kg + 22kg for strict press equals 44kg (97lbs)
  • 16kg + 16kg for snatches and squat equals 32kg (70lbs)
  • Total of 76kg times 134 equals 10184
  • Hence, my score is 10184

Rx for strict press 2 x 20kg for male, and 2 x 16kg for female
Rx for snatch and squat 2 x 16kg for male, and 2 x 12kg for female

Below is the scoring card, how did you smash it? No matter your result or weight, you post on Facebook, now.

The HULK Test

“Any last words?”

“Hulk… SMASH!”

 

 

The HULK Test is a test of fitness, a test of strength, are you in? Download the PDF with over 10 pages of information, scoring card, half snatch step-by-step, more details on the workout, how to work with a partner, movement standards and more. The PDF also includes the female scoring card.

If you missed the video at the top of the page, check it out on YouTube https://www.youtube.com/watch?v=hAVl5g-jLQw

Release your inner beast

#smashit

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RLC—the follow up to CLC—a Hardcore WOD

This is RLC, the follow up to CLC, both hardcore WODs.

These two can be done in the same week, with a day or two rest in between. This one has more rounds, but has less reps than CLC (cycle long cycle). Still the same effect, cardio, resistance, cardio, resistance.

If you’re new to the kettlebell world, Long Cycle (LC) is clean and jerk. In this WOD we’re also adding some rowing. These two combined are a serious recipe for a killer workout.

This WOD consists of two tasks, your first task is:

  • Rower 12 cals
  • Two arm long cycle 6 reps

12 rounds
FOR TIME

Rx for male is 2 x 16kg, and female is 2 x 12kg

Your second and final task is:

  • Rower 12 cals
  • One arm long cycle 6 reps

12 rounds
FOR TIME

Rx for male is 1 x 24kg, and female is 1 x 16kg

No matter what your weight, or your time, post on our Facebook once you completed this workout! Join in, and share your results. If you missed the video at the top of the page, you can watch it here.

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CLC—a hardcore workout

This is CLC, Cycle Long Cycle. If you’re new to the kettlebell world, Long Cycle (LC) is clean and jerk. In our case we’re also adding some cycling, the Assault Bike to be exact. These two together are a serious recipe for a killer workout.

This WOD consists of two tasks, your first task is:

  • Assault bike 8 cals
  • Two arm long cycle 8 reps

8 rounds
FOR TIME

Rx for male is 2 x 16kg, and female is 2 x 12kg

Your second and final task is:

  • Assault bike 8 cals
  • One arm long cycle 8 reps

8 rounds
FOR TIME

Rx for male is 1 x 24kg, and female is 1 x 16kg

No matter what your weight, or your time, post on our Facebook once you completed this workout! Join in, and share your results. If you missed the video at the top of the page, you can watch it here. The follow up to CLC is RLC and can be found here.

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SIMPLE BUT EFFECTIVE—a kettlebell workout

This workout is simple but effective, simple as in it only involves the hang clean, press, lunge, and jumping jack. Effective as in it works the lower-body, upper-body, and your cardio.

The workout ‘SIMPLE BUT EFFECTIVE’:

  • Hang clean
  • Reverse lunge and kneel
  • Front press
  • Hang clean
  • Reverse lunge and kneel
  • Side press
  • Hang clean
  • Reverse lunge and kneel
  • Kneeling bend press
  • 10 Jumping jacks

All performed on one side, equals one round, perform 12 rounds in total FOR TIME.

The reverse lunge is the best version of the lunge to program when doing anything weighted. Same movement standard as for the overhead reverse lunge applies, only difference is that overhead is achieved after the lunge. The kneeling bent press is not a full press, read more about that here. Movement standards for the kettlebell hang clean can be found here. A whole book in the kettlebell press can be purchased here. A free 45+ minute video on the kettlebell press can be unlocked below, it’s got over 50+ kettlebell press variations.

Did you complete this workout? Post on our Facebook, no matter your weight, no matter your time, post.

50+ Kettlebell Press Variations

Unlock the video with a simple share, or become a free member and log in to bypass the lock.


If you missed the video of the workout at the top of the page, you can check it out here.

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The Juggernaut WOD—mercilessly destructive and unstoppable

This WOD will destroy you, then it will build you up, do it frequently and it will turn you into a Juggernaut.

Your First Task

  • Dead to overhead (two heavy kettlebells) x 3
  • CrossFit burpees x 6
  • Slamball over shoulder x 6

8 minutes AMRAP
4 minutes rest

Your Second Task

  • Full snatch (one heavy kettlebell) x 3
  • CrossFit burpees x 3
  • Slamball clean and 10m/32ft distance x 2

6 minutes AMRAP
4 minutes rest

Your Third And Final Task

  • Single arm swings (one heavy kettlebell) x 6
  • Slamball dead to overhead x 3

6 minutes AMRAP

… and you’re done!

Unlock the full video below with a like/share. Cavemantraining community members only need to sign in to view the video.

 

 

The full length video

 

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Heavy Kettlebell Workout

Heavy kettlebell WOD

DUO BRUTUS—a brute of a heavy workout

A brute of a workout that leaves you laying on the ground wondering “what just happened?“.

On this page: full workout, exercises, movement standards, videos, photos, downloadable PDF.

 

The workout consists of three tasks, your first is 4 minutes, second is 6 minutes, and your final task is 20 minutes while working with a partner. Working with a partner is something that isn’t done enough, or at least not intelligently, to me deadlifting a heavy weight together is not great partner work, but that’s for another article.

Your first task is with one heavy kettlebell—great unilateral work—you’ll be switching from side to side trying to complete the full 4 minutes without putting the kettlebell down. Your second task is again unilateral work with a heavy kettlebell, you’ll be bringing the weight from dead to overhead upon each rep, how you do it doesn’t matter, as long as it’s done safely. The third and final task is a brute of a task, and working as a duo. While one partner is performing deadlifts with two kettlebells, the other performs farmer walks with one heavy kettlebell. Either partner decides when to switch, but as soon as that bell is put down or changes hands during the walk, a partner switch is required. Communicate with your partner.

Here is the full workout:

Task one is performed with one heavy kettlebell, Rx 24kg male, 16kg female.

  • Single Arm Kettlebell Swing
  • Switch
  • Swing Clean

4 Min. AMRAP
2 minutes rest

 

Task two is performed with one heavy kettlebell, Rx 24kg male, 16kg female.

  • Dead to Overhead

6 Min. AMRAP
3 minutes rest

 

Task three is performed with a partner.
Two kettlebells for the racked deadlift, Rx male 40kg, 32kg female
One kettlebell for the farmer walk, Rx male 32kg, 24kg female
Total weight specified, i.e. 24kg + 16kg equals 40kg, 20+20 etc.

  • One athlete performs racked deadlifts with two kettlebells
  • The other athlete performs farmer walks with one heavy kettlebell

20 Min. AMRAP

Add all scores up at the end to get your result for the workout, the last task is a shared result, do don’t let your partner down. Perform the workout again in two weeks and see if you’ve progressed.

 

Dead to Overhead

Only the start and end position is defined, you decide how the weight gets from the ground to overhead. A good overhead lockout is required upon each rep. The weight can be cleaned any way possible, from assisted dead clean, swing dead clean, to dead clean. The weight can be brought overhead any way possible, from press, push press, to jerk, or going directly from dead to overhead with a snatch.

Partner Work

The third task of the workout is with a partner, good communication required. One athlete picks up the kettlebell and starts walking a pre-defined route (circle, squat, rectangle etc.), the moment the weight is picked up, the other athlete starts deadlifting, counting each rep. When the walking athlete changes hands or puts the weight down, a partner switch is required. When switching, the athlete deadlifting will provide the number of reps performed to the other athlete, the athlete starts counting its deadlifts at the next rep of the total. For example, if the total was 43, then he/she will count 44, 45, and so on, again passing the running total on to the partner upon each switch. Athletes should be partnered wisely with similar strength, so that they can both use the same kettlebells.

Deadlifts

The deadlifts are with one kettlebell racked and one kettlebell dead on the ground. Pick your weights wisely, it’s 20 minutes of work! Rx for males is 32kg farmer walks, 40kg deadlifts, this can be one 16kg and one 24kg, or any other combination that makes up 40kg. Rx for females is 24kg farmer walks, 32kg deadlifts.

The reason for having one kettlebell racked rather than both hanging is, a racked kettlebell prompts the athlete to have a good upright posture, perform a good deep squat, keeping the shoulders high while moving the hips low.

 

Movement Standards:

Single Arm Kettlebell Swing

  • Base of the kettlebell passing the knees on the back-swing
  • Bell near chest level at the top of the up-swing

Switch

  • Switch happens at the end up of the upswing

Swing Clean

  • Base of the kettlebell passing the knees on the back-swing
  • Kettlebell ends in full racking position with a split second pause

Dead to Overhead

  • Full hip, knee, and elbow extension in overhead position
  • Hand positioned above the shoulder
  • Kettlebell starts completely dead on the ground upon each rep

Racked Deadlift

  • One kettlebell remains racked during the deadlift
  • Full hip and knee extension at the end of the lift
  • Hanging weight returning dead to the ground upon each rep

Farmer Walk

  • One kettlebell hanging with full arm extension
  • No hand switch allowed
  • Keep walking

A video of the workout www.youtube.com/watch?v=nFUJIo6iRyc

Or if you like short clips of each exercise on Instagram:

 

Exercises

Exercise combo: Swing, Switch and Clean

Racked Position
Racked position

Drop
Drop

Hip flexion and insert
Hip flexion and insert

Hip extension
Hip extension

Hip flexion
Hip flexion

Hip extension and switch
Hip extension and switch

Hip flexion
Hip flexion

Hip extension, bell to body proximity, and clean
Hip extension, bell to body proximity, and clean

Rack and repeat
Rack and repeat

…continued below

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Exercise: Racked Deadlift

Initial dead swing clean
Initial dead swing clean

Hip flexion
Hip flexion

Clean
Clean

Rack
Rack

Squat, create tension
Squat, create tension

Deadlift, end with full hip, and knee extension
Deadlift, end with full hip, and knee extension

Squat and repeat
Squat and repeat

 

Download the FREE printable PDF with info and workout.

Check out some of the other kettlebell WODs below:

Check out “Kettlebell Exercises to Include in Your WODs (39 videos, 120+ minutes)
Kettlebell exercises for wods

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Snatchery 2.0 WOD

I’m not one to boast, but several people told me that this was one of the best programmed workouts yet.

But don’t take anyones word, find out for yourself!

 

This workout has three tasks for AMRAP, and one task FOR TIME.

It’s called Snatchery 2.0 because you’ll be doing a lot of snatches, double and single bell, you decide on style. The workout is:

 

First Task

To be completed with two kettlebells of medium weight. Rx 16kg for male, and 12kg for female.

  • 3 jerks
  • 6 full snatches
  • 3 bent-over rows

8 minutes AMRAP

2 minutes rest

 

Second Task

To be completed with one medium to heavy kettlebell. Rx 20kg for male, and 16kg for female.

  • 3 jerks
  • 3 half snatches
  • 3 bent-over rows

6 minutes AMRAP

3 minutes rest

 

Third Task

To be completed with one medium to heavy kettlebell. Rx 24kg for male, and 20kg for female.

  • 12 any double arm swings
  • 12 squat deadlifts

10 minutes AMRAP

2 minutes rest

 

Final Task

To be completed with one medium to heavy kettlebell. Rx 20kg for male, and 16kg for female.

  • 100 full snatches

Switch hands, put the weight down when required.

FOR TIME

Download the PDF if you’re after a print version of the workout, some movement standards, scaling, and other tips for the exercises.

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