KORE Wellness Kettlebell Training: Double Whammy

Whole Body Circuit (2 kettlebells)

Today you will be doing Ladder sets up to three of:
Push-up
Renegade Row
FBA-Clean-Squat
Press

• Beginners: Do 4 sets and ladder up to 3 reps of each exercise in each set
• Intermediates: Do 5 sets and ladder up to 3 reps of each exercise in each set
• Advanced: Do 6 sets and ladder up to 3 reps of each exercise in each set

**** An alternative is to do our Right of Passage workout as follows:

For 5 minutes do as many Push-up-FBA-Clean-Squat-Press combos in a chain as possible.  Rest 5 minutes then repeat.  Men should do this with a pair of 16kgs or greater.  Females should do this with a pair of 10 kgs or greater. The goal is to get equal to or greater than 17 reps for men and equal to or greater than 14 reps for women for both sets.

 

Complete the workout and post
the following to this blog:

Time it took to complete the workout
Kettlebell Weight Used Any Amendments to the workout Number of sets
Average heart rate and calories burned (if using a HR Monitor)
Rating for workout

KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out by a certified RKC or Strong First instructor, there is a strong likelihood that you are not using proper kettle bell technique.

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January 14, 2017 · 2:25 am

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