There’s always a few interesting moments in a stacking workout – the first is usually a false sense of security, or the quickly fleeting thought that you might have chosen a kettlebell that’s a little too light. Cherish these moments, because a few minutes (or for some, seconds) that same kettlebell may feel mysteriously waaay heavier.
Because I wanted to go straight though, and because recent Dan John articles have inspired me to think up more “one kettlebell workouts” I ended up doing the workout below with the kettlebell I would use for the RKC Snatch Test, the 14kg kettlebell – that is unless I hit another bogo sushi night with the neighbors then I might need to start using the 16kg. But with a stacking workout, when in doubt, go light!
The high pulls were added in there because I’d forgotten how much fun they are, I’d taught them to someone earlier in the day on their route to snatching here soon. While they are regarded sometimes regarded as just a lead up drill to kettlebell snatches, I enjoy working with them in their own right as well, they still teach a lot and are a fun challenge.
At first the 30 second rests may seem unnecessary, I use them to get set with water, fans, etc. for the first few rounds. Later on I typically use one of them to crank up the AC in here.
So, after more than a fair amount of joint mobility exercises, I picked up the 14kg kettlebell and fired up an interval timer app and got to work:
- 30 Seconds One Arm Swings Right, 30 Seconds One Arm Swings Left
- 30 Seconds Rest
- 30 Seconds One Arm Swings Right, 30 Seconds One Arm Swings Left
- 30 Seconds Squats (KB on right) 30 Seconds Squats (KB on left)
- 30 Seconds Rest
- 30 Seconds One Arm Swings Right, 30 Seconds One Arm Swings Left
- 30 Seconds Squats (KB on right) 30 Seconds Squats (KB on left)
- 30 Seconds Round-the Worlds (right), 30 Seconds other direction
- 30 Seconds Rest
- 30 Seconds One Arm Swings Right, 30 Seconds One Arm Swings Left
- 30 Seconds Squats (KB on right) 30 Seconds Squats (KB on left)
- 30 Seconds Round-the Worlds (right), 30 Seconds other direction
- 30 Seconds High Pulls Right, 30 Seconds High Pulls Left
- 30 Seconds Rest
- 30 Seconds One Arm Swings Right, 30 Seconds One Arm Swings Left
- 30 Seconds Squats (KB on right) 30 Seconds Squats (KB on left)
- 30 Seconds Round-the Worlds (right), 30 Seconds other direction
- 30 Seconds High Pulls Right, 30 Seconds High Pulls Left
- 30 Seconds Suitcase Deadlift Right, 30 Seconds Suitcase Deadlift Left
- 30 Seconds Rest
- 30 Seconds One Arm Swings Right, 30 Seconds One Arm Swings Left
- 30 Seconds Squats (KB on right) 30 Seconds Squats (KB on left)
- 30 Seconds Round-the Worlds (right), 30 Seconds other direction
- 30 Seconds High Pulls Right, 30 Seconds High Pulls Left
- 30 Seconds Suitcase Deadlift Right, 30 Seconds Suitcase Deadlift Left
- 30 Seconds Presses Right, 30 Seconds Presses Left side
- DONE!
After a short break I did a few get-ups, weighted and then unweighted to finish up the workout. Definitely a decent amount of work in a short period of time! Let me know if you try it! 🙂
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