Simple But Challenging Kettlebell and Sandbag Power Workout

This challenge workout is all about power generation, and should only be considered by intermediate-advanced or advanced kettlebell users. Form with swings and snatches should be solid, and a set of 10 pushups should be incredibly easy. The pushups here are used as a grip break and not so much as a strength move on their own. With that said, the workout can be scaled down for experience or fitness level by changing by swinging a lower weight kettlebell and swapping the standard pushups out with raised hands pushups, knee pushups, etc. Alternately, the workout can get more advanced by swinging ever heavier kettlebells and/or making the pushups more difficult by either raising the feet or adding a weight vest. Know your level and choose wisely.

This workout is all about power…

After our usual joint mobility warm-up and abbreviated version of the Cal Poly Hip Flow, we began the following challenge

Warmup Circuit 3x:

• 10x Kettlebell Swings (moderate weight – we used 16kg kettlebells)
• 3x Goblet Squats (moderate weight again 16kg)

First Main Circuit 10x:

• 10x Heavy Kettlebell Swings (we used a 32kg kettlebell today)
• 10x Standard Push-Ups

Second Circuit 5x:

• 5/5 Kettlebell Snatches (RKC Snatch Test Weight – for me this is 14kg)
• 5x Sandbag Burpees (or other burpee variation if you do not have a sandbag of a weight which makes sense for you.)

Optional Abs Circuit/Cooldown 3x:

• 6x Cross-Reach Situps
• 1x Bridge (shoulder bridge, full bridge, or other variation)
• 10x Russian Twists (moderate weight kettlebell)