Think you know how to Press? Think again! Master The Kettlebell Press Check it out
This kettlebell cardio workout is an absolute killer. If you like the gasping for air workouts, this is it.
You buy-in with 100 calories on the assault bike, 80 for females.
Then you proceed with 12 rounds of:
- 4 snatch into overhead reverse lunge
- 4 push ups ‘any’
- 8 calories on the assault bike (6 for females)
Rx for the snatch is 20kg for male and 16kg for female.
If you don’t have a bike, replace the 100 cals with a 2k run, and the 8 cals each round with 60 high knees. If you don’t like the kettlebell, use a 40kg bar for male and 30kg for female.
Standards
Snatch into overhead reverse lunge:
- Weight needs to be snatched with a hip hinge
- Overhead lockout maintained throughout the rep
- Knee gently touching the ground
- Weight lowers only after coming into full extension
- The drop is full into the next snatch on the other side
- The hand switch can be performed with a switch snatch or swing
- Last rep can be lowered into racking
Push-ups:
- Any variation allowed
- Elbow reach 90-degree flexion
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