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RKC Classic Kettlebells

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Kettlebell Circuit Workout - Kinda Oldschool Style

This past Thursday we revisted a new version of an older workout on this site.  In the course of assessing what needs to be upgraded on here (don't worry this is only going to ADD to the experience, not subtract from it), I've been having fun looking at a lot of the older content, seeing what needs to be updated etc.  Also, after finding out that over 1/3 of you read or visit the site via mobile devices (phones and tablets) I'm taking that into account for the next rendition of ! :) It's pretty exciting stuff, and I've been having a lot of fun picking some of the best minds in the business about this--from the nerd and coding side... there's a lot that's different about this site from the architecture side than most "fitness blogs" out there, and the new version will be a much greater expression of the immense power lurking "under the hood" so to speak.

Anyway this quasi-vintage number has been updated to suit a mixed-levels (intermediate-advanced) while keeping timed sets.  How we use timed sets = getting quality reps in, while we all finish sets at the same time as a group.   This is especially good for mixed levels as no one gets left behind and no one gets ahead (and bored).  This workout does well with 2 kettlebells, one a little lighter (for halos, crush curls etc) and a moderately heavier one for swings and goblet squats... 

Side note -- the work/rest time ratios can be changed to suit beginners (longer rest periods 30 seconds work, 30 seconds+ rest) or more advanced (shorter rest periods like the 30 seconds / 15 seconds shown below)

Here's the new version of this old pal:

Primal Move warm up then the Convict Conditioning Trifecta (bridge, l-sit, twist progressions at appropriate levels for each person)

We did 5 rounds of:

  • 30 seconds kettlebell goblet squats, 15 seconds rest/transition
  • 30 seconds kettlebell halo (switch directions 15 seconds in), 15 seconds rest/transition
  • 30 seconds kettlebell crush curls, 15 seconds rest/transition
  • 30 seconds kettlebell swings (make sure to use the heavier kb for this!), 15 seconds rest/transition

After a brief break, and some kettlebell swapping, 3 rounds of:

  • 30 seconds kettlebell "hot potato", 15 seconds rest/transition
  • 30 seconds kettlebell swings, 15 seconds rest/transition
  • 30 seconds hip bridges "shoulder bridges" held to a count of "1" at the top, 15 seconds rest/transition

Finally just a little more fun and an excuse to get some more swings on, a short ascending/descending ladder with kettlebell swings and push ups:

  • 10 swings, 1 push up
  • 9 swings, 2 push ups
  • 8 swings, 3 push ups
  • 7 swings, 4 push ups
  • ... all the way to...
  • 1 swing, 10 push ups

Last but not least, two runs through this:

  • 20 tuck ups
  • 5/5 Get-up to hand (just the push n roll)
  • 20 Russian twists

Primal Move or Joint Mobility Cool Down, CC2 Trifecta.


Rings of Power by Mike GIllette

Rings of Power by Mike Gillette Cool new book from Mike Gillette about Ring Training for all fitness levels. Being on this shoot with Mike was like working with a real live action hero! (And I got to put a cinderblock on him too!) Mike knows his stuff and shares everything you need to know for his versatile go-anywhere ring training.  Full progressions of every exercise, workout plans, and all the know-how to take the training as far as you wish. Good stuff, and yes, that's me on the left side of the cover  :)


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