This is an EMOM workout, every minute on the minute you start your task. Works like this:
- First minute complete:
- 4 x squat dead curl and press
- 4 single arm swings
- 4 x full snatches
- rest for the remainder of the minute (if any)
- Second minute:
- hold a static side plank for 30 seconds
- rest for the remaining 30 seconds
- Switch sides
- First minute complete:
- 4 x squat dead curl and press
- 4 single arm swings
- 4 x full snatches
- rest for the remainder of the minute (if any)
- Second minute:
- hold a static side plank for 30 seconds
- rest for the remaining 30 seconds
- That’s one round
- Perform 6 rounds which is a total of 24 minutes (23 and 30 seconds to be exact)
Your weight should be medium to heavy. The limiting factor will more than likely be the dead curl.
Get our Advanced Workout Timer on Google Play and you can create flexible and advanced workouts like the following:
- 10-second countdown
- 5-minute warm-up
- Repeat 6 times
- 1 minute counting up
- 30 seconds counting up
- 30 seconds countdown
- 1 minute counting up
- 30 seconds counting up
- 30 seconds countdown
- 5-minute cooldown
You need a good hand insert and know how to transition from loose to hook grip, download our free PDF on kettlebell grips and instantly take your training to the next level. Your wrist strength also plays an important part in this workout. Choose the right weight for the workout, don´t continue with a heavyweight if the elbow flexors play up. Pay attention to the kettlebell rotation implemented during the curl, this is vital to make the curl smooth.
Want to increase your mobility? Check out these two kettlebell mobility combos I put together for you.
