Advanced Kettlebell Challenge Workout For 1/12/2020

Hinted at this one a little last week – then after a few more conversations with folks realized that I likely need to have another post really giving the ways that this kind of workout can be useful especially for those who are preparing to pass the RKC Snatch test.

It solves just one piece of the puzzle but there are several important pieces that must be in place to pass that now legendary test (100 kettlebell snatches properly performed in 5 minutes).

While I’m debating on whether to make just a blog post–or a larger actual program–about the “solve this, then this, then this” strategy I like to use when helping people prepare to pass that test, it was silly to hold this workout back. It’s fun, it’s challenging, and you better not go grocery shopping after it without having a meal first.

If you’re still working towards kettlebell snatches, but aren’t quite there yet, you can always substitute 1-arm swings or high pulls. Likewise, the workout here is rather advanced and you may want to cut down the rep ranges if necessary. This particular workout was written for a small advanced group that meets to knock these sorts of things out specifically, and we have a need to do multiple sets of 20 pushups. Feel free to make that into 2 sets of 10. Likewise with the 20 heavy swings, while 20 32kg swings is what we did, the requirement is that they must be done with the best form… or not at all.

We warmed up with joint mobility and an abbreviated form of a primal movement sequence I’ve been practicing in some form or another since 2013.

Here’s the circuit, rest as needed and do understand this is not for everyone! 🙂

We did five rounds of:

• 10/10 kettlebell snatches (14kg that day – which is my test weight)
• 20 standard pushups (feel free to split the set after the 3rd round)
• 20 heavy kettlebell swings (32kg that day – the goal being heavy but submaximal)
• 20 mountain climbers (honestly this is mainly to give the hands a break from grip)
• 10 double kettlebell thrusters (again with the 14kg kettlebells)

We did a brief cooldown afterwards and then because I knew I’d overdo it, I skipped Whole Foods and went to Clean Juice instead to get some ideas for reverse engineering. After figuring out their lowest sugar smoothie, I promptly added more protein and made it disappear.

Let me know in comments or via email info@giryagirl.com if you would be interested in a post or program about preparing for the RKC certification and passing the infamous RKC kettlebell snatch test.