Workout of the day

Happy Friday, athletes! We’re calling today the ‘Friday Snatch Marathon’ because you’ll be pushing your limits with 8 rounds of rigorous kettlebell snatches. Focus on maintaining proper form to maximize efficiency and prevent injury. Let’s crush it!

The workout of the day consists of:

8 Rounds of:

  • 3 minutes left arm Kettlebell Snatch (53 lb/24 kg or 36 lb/16 kg)
  • 3 minutes right arm Kettlebell Snatch (53 lb/24 kg or 36 lb/16 kg)

Scaling

  1. Beginners can use a lighter kettlebell (12 kg/26 lb or 8 kg/18 lb).
  2. Intermediates may stick to the prescribed weights but can reduce the duration of the set to 2 minutes instead of 3.
  3. RX athletes should use the prescribed weights and complete the workout as written.
  4. Consider resting 1 minute between rounds if the volume is too challenging.

No equipment

If you don’t have kettlebells, you can substitute with:

  1. Dumbbell Snatches
  2. If you don’t have any weights, you can perform a movement called the ‘burpee snatch’:
  • From a standing position, perform a burpee but as you come up, reach for an imaginary kettlebell and mimic the snatch movement.
  1. Use a household item like a heavy water bottle or a backpack filled with books as makeshift kettlebells.

Warmup

  1. Jump Rope: 3 minutes of alternating feet and double unders
  2. Shoulder Pass-Throughs: 2 sets of 10
  3. Kettlebell Swings: 2 sets of 15 with light weight
  4. Arm Circles: 1 minute forward, 1 minute backward
  5. Leg Swings: 1 minute each leg

Cooldown

  1. Child’s Pose: 2 minutes
  2. Pigeon Stretch: 1 minute each leg
  3. Forward Fold: 2 minutes
  4. Triceps Stretch: 1 minute each arm
  5. Shoulder Stretch: 1 minute each arm