This workout consists of three tasks, first one is for strength, heavy deadlifts, swings, and presses. The second task is medium weight working on explosiveness and plyometrics, double kettlebell clean and jerk, and wall ball. The 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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