A full body workout that includes explosive, ballistic and grinding exercises that challenge your strength, flexibility, cardio and endurance. Videos at the bottom of the page. Buy your kettlebell shirts here.

Performed with 1 Heavy Kettlebell

  • 1 x Full Snatch
  • 1 x Reverse ‘Any’ Turkish Getup
  • 1 x Full Snatch
  • 1 x Windmill
  • 1 x Full Snatch
  • 1 x Overhead Cossack Squat
  • 5 x Single Arm Swings

Switch ATC (allowed to continue)
30 Minutes AMRAP

 

Skill level Advanced

Click to see the larger version of this workout.
Click to see the larger version of this workout.

Heavy weight explained

The weight should be heavy, but heavy for your level, what is heavy for you might not be heavy for someone else, but don’t let that bother you, focus on performing the exercises in a slow and controlled pace. Put the Kettlebell down when you need to rest, don’t fatigue or push yourself too far. Use regression or progression where required, for regression use; half snatch or swing and high pull, for TGU use overhead wallk or overhead kneeling, for windmill decrease the depth, and for cossack regress to racked staggered squat.

 

POST YOUR RESULTS

Post your results below or on our Facebook to keep track of your progress and to show others, if you have a video, submit it. Our facebook can be found here, you can also post videos there.

 

Feel free to submit your questions below, they will be answered.

For questions, join http://kettlebell.community
For education http://kettlebelltraining.education

 

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