THE PACE MAKER protocol and program is also suitable for beginners but not for the weak of heart. Check it out
This kettlebell combo is one that I created for the workout called Colossus WOD and dubbed UKC for the Ultimate Kettlebell Combo.
The kettlebell combo has 6 kettlebell exercises which are:
1) kettlebell deadlift
2) kettlebell hang clean
3) kettlebell swing clean
4) kettlebell swing
5) kettlebell half snatch
6) kettlebell strict press
Make sure to check out the video for the Colossus WOD which is as follows:
6 minutes of UKC AMRAP
4 minutes of 50 bent-over rows
6 minutes of UKC AMRAP
4 minutes of 40 bent-over rows
6 minutes of UKC AMRAP
Finish with 30 bent-over rows
If you finish your bent-over rows before the end of 4 minutes, use the remainder for rest!
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