A Doubly Gnarly Kettlebell Workout!

This weird workout is a great excuse to get out quite a few matched pairs of kettlebells – it’s also a great one to try with a workout partner (especially if they have the extra kettlebells you might need). Pool your resources and mix up the challenge!  By the way, 18kg kettlebells are back in stock at Dragon Door, and there are a few opportunities in the main circuit where you may want to use a pair of them!

Wednesday was ripe for a weird challenge – here’s what we did:

• Joint Mobility Warmup – joint circling sequence
• 3x (Pump stretch, instep stretch, prying goblet squat)

Since we all did our sets of pull-ups earlier in the day, we did a few more upper body mobility moves including Pro-Bar dislocates and a few of the Pro-Bar pushup combos (more on that in a future article).

Short kettlebell swings and stuff warmup circuit 3x:

• 10x swings
• 3x goblet squats
• 3/3 round the worlds

Then it was time for the…

Gnarly Double Kettlebell Main Circuit! 5x:

• Double kettlebell thrusters (1st round 12, 2nd round 10, 3rd round 8, 4th round 6, 5th round 4)
• 3x Navy Seal Burpees (jump down, pushup, right knee in then back, pushup, left knee in then back, pushup, stand or jump up)
• Double kettlebell suitcase deadlifts – submax but challenging, probably use one of the heavier pairs of kettlebells you have (1st round 6, 2nd round 8, 3rd round 10, 4th round 12, 5th round 14)
• 20x Knee Slap Mountain Climbers
• Double Kettlebell Clean and Press (re-clean between each press) – if “light” then 5x, if medium to heavy 3x (example: I went for 3x double 20kg clean and presses)
• 20x Sandbag bag drags (or if no sandbag, tall planks with alternating shoulder taps)

Abs Finisher 3x:

• 5x Power Breathing Crunches (we’re obsessed still)
• 20x Star Crunches
• 20x Tuckups
• Bridges (hip bridges and/or full bridges)

Cool down with joint mobility and any other mobility moves you wish to use

If you did all of this, I hope you planned to have a big dinner… there’s something about double kettlebell thrusters (and all the other stuff) that works up a huge appetite!!!