This is a great kettlebell conditioning workout! Warm up for five to ten minutes. Then grab a light to medium weight kettlebell. Perform 1 rep of each exercise then 2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1 reps. Rest only as needed.
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Round 1
Assault Bike
Pledge Push Ups
Ball Slams
Round 2
Row
SM Switch Squats
RS Swings
Round 1
RS Swings
Run
Round 2
Ab Mat Sit Ups
Run
Round 3
Squats
Run
Round 4
Push Ups
Run
Round 5
Ball Slams
Run
Round 1
Deadlifts
Round 2
Dips
Round 3
One Arm Deadlift
One Arm Row
Dead Clean
Front Squat
Push Press
Warm up for 5:00 to 10:00 prior to performing this workout. Or use it as a challenge round at the end of your regular workout. Grab a medium weight kettlebell and perform three rounds of the following with minimal rest. Try to move through as fast as possible in good form.
✅Snatches x 15 per side
✅Push Press x 12 per side
✅One Arm Rows x 9 per side
✅Goblet Squats x 6
✅Run 400m Fast or 2:00 of Hard Cardio on Any Machine
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Round 1
Row
Push Press
Round 2
Bike
Snatches
Round 3
Ski
Alternating Dead Clean + Front Squat
Round 1
Suitcase Split Squats
Round 2
Pull Ups
Round 3
Kettlebell Diablo
Double Deadstop Rows
DB LC Cleans
Double Thrusters
Push Ups
Round 1
Barbell Deadlifts
Round 2
Barbell Front Squats
Round 3
Assault Bike
Round 4
1.5 Deadlifts
Round 6
TRX Pistol Squats
