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EINAR—One Who Fights Alone
This is a workout where I combine the kettlebell, dumbbell, and bar in one workout. Let’s dive straight into the workout.
Task 1
Male Rx 20kg/44lbs kettlebell
Female Rx 16kg/35.2lbs kettlebell
5 x Single-Arm Hip Hinge Swing (each side)
4 x CrossFit Burpee
2 x Strict Pull-Up
1 x Positive Handstand Push-Up
6 ROUNDS (7-minute time cap)
2 minutes of active recovery
Task 2
Male Rx 2 x 10kg/22lbs dumbbells
Female Rx 2 x 8kg/17.6lbs dumbbells
Dumbbell Combo:
- Strict Hammer Curl
- Hang Clean
- Push Press
6 MINUTES AMRAP
Alternatives And Progressions
CrossFit burpee replaced with a burpee.
Strict pull-up replaced with a jumping pull-up.
Positive handstand push-up replaced with 5 sec. handstand hold.
Links
- Buy kettlebell workouts books
- Online coaching and workouts
- Join an online kettlebell community
- Join an online CrossFit community
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