Perform each exercise for the number of minutes indicated, then rest and move on to the next exercise, all up the workout takes 38 minutes.

 

Skill level Intermediate

  • 10 minutes of Clean and Jerk Double Kettlebell
  • 2 minutes rest
  • 8 minutes of Front Squat Double Kettlebell
  • 2 minutes rest
  • 6 minutes of Chest Push-ups
  • 2 minutes rest
  • 4 minutes of Jumping Burpees
  • 2 minutes rest
  • 2 minutes of Strict Pull-ups

 

Regression / alternatives

Following are the regressions and alternatives you can use when you’re fatigued or just not getting the technique right, for the Clean and Jerk you can use the Push Press, Front Squat to Bodyweight Squat, Chest Push-up to Negative Push-up, Jumping Burpees to Burpees and Strict Pull-ups with Negative Pull-ups.

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

 

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

Leave a Facebook comment

comments