THE PACE MAKER protocol and program is also suitable for beginners but not for the weak of heart. Check it out
You’ll love this kettlebell workout! You need a Concept2 rower and 2 kettlebells. If you don’t have a rower, you can replace the 100 cal rows with 100 kettlebell swings (it’s actually easier, so, do 150 if your swing is good).
- 100 cals on the rower
- 50 burpee squat dead lifts
- 50 bent-over rows
- 50 suitcase dead lifts
FOR TIME
Rx for male is 2 x 16kg and rower on max resistance
Rx for female is 2 x 12kg and rower on medium
If you’re doing swings instead of rowing
Rx for male is 1 x 24kg
Rx for female is 1 x 20kg
Form and technique first! Come out of the bent-over position (hip flexion) before your glutes give up and your back starts to round, straight back at all times!
- Hips low on all those squats and shoulders high.
- Bring the weight dead to the ground each time.
Have fun, and post your results on our YouTube, Facebook, Instagram, or below.
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Master The Kettlebell Clean (course/certification)
Price range: $39.95 through $899.00 Select options This product has multiple variants. The options may be chosen on the product page
See all kettlebell workouts.
THE PACE MAKER protocol and program is also suitable for beginners but not for the weak of heart. Check it out
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