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RKC Classic Kettlebells

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GiryaGirl.com Podcast

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A 300 workout...

After the movie 300 came out there was a lot of buzz in various magazines, blogs etc. about the 300 Workout which the cast of the movie was purported to have used to get in marvelous shape.   Rumors formed, theories abounded blah blah blah.   At the end of it, a lot of people were inspired to make up their own workout of 300 reps... and today I came up with one myself.   Adapted from one I saw online while clicking around... I changed out several of the exercises to make it more kettlebell focused.

Do three rounds as quickly (BUT SAFELY) as possible, resting when needed (keep MOVING during rest-taking... your heart will thank you).

Use your favorite kettlebell.   Because I was testing it out, I used my trusty little 12 Kilo kettlebell.   It went pretty quick so I think its going to have to be the 16 Kilo kettlebell next time...

 

OK... do this for 3 rounds:

20 Push Ups

20 Snatches

20 Clean&Presses

20 Swings

20 Front Squats (10/side) or Goblet Squats

 

For extra credit take 2-3minutes rest when you're done, then finish up with 10 Get Ups (5/side)

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 This is madness! THIS IS

 This is madness! THIS IS KETTLEBELLS!

Thank you for this crazy awesome workout Adrienne!

 
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:)

You did a great job with the workout today - even in the extreme Florida heat today - be proud and keep practicing! :)

 
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did this!

I did this today with a 12k kettlebell, minus the Get-ups...I felt the burn!

 
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:)

Awesome!!!!  I'm glad you tried it - there will be more workouts on here VERY soon! :)

 
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Loved it!

The modified version of the 300 workout you taught us yesterday was great. I am starting to feel like a warrior already! :)

 
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:)

Glad you liked it :)  feel free to sign up with a user account on here too - there will be some special perks coming for members only!

 

Let's Train in Chicago!

SCC Strength Calisthenics CertificationLet's train together in Chicago! The Dragon Door SCC (Strength Calisthenics Certification) is coming to Chicago June 3rd, 2017. Register early to save $50. Hope to see you there. This powerful one-day workshop is great for trainers looking to upgrade their calisthenics toolkit, or for serious exercise enthusiasts who want to fine-tune their own training.
 

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  :)

 

Kettlebell Goddess Workout DVD

eBooks from Dragon Door

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Girya Girl Shirts!

Official GiryaGirl.com shirts for everyone!  Tell the world what site is your SECRET WEAPON for kettlebell training, recipes, reviews and more.  Tons of options and you don't have to choose black...

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100+ Workouts!


Take me to the workouts!
Kettlebell, calisthenics, maces, battling ropes, sandbags, these workouts are for whatever you have--or don't have!

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What I'm Reading

(Including but not limited to...)
1. 24/6: A Prescription for a Healthier, Happier Life by Matthew Sleeth, MD
2. Tools of Titans Tim Ferriss
3. The Way of The Iceman Wim Hof


(Audible Listening)
33 Strategies of War Robert Greene


Good Things

Brand new resource with fully up to date kettlebell training information --everything from the beginner basics all the way to highly advanced techniques.  Program design, sample workouts, and all the theory you need to construct your own plan for your own training or for your personal training clients.  An absolute MUST HAVE for all current and aspiring RKC and HKC instructors. FINALLY an updated resource is HERE!

25% Off First Order + Free Shipping!

Check it out! Thrive Market offers all the non-GMO foods and healthy products you love at 25-50% below retail prices—all shipped right to your front door.

Thrive Market awesome offer!

Check it out! Thrive Market offers all the non-GMO foods and healthy products you love at 25-50% below retail prices—all shipped right to your front door.