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:
Stewart Lieber says
Very informative. Good job Adrienne.
Lu Lake says
Awesome vid!
Great advice!
Love it!
Be KettleBell STRONG