Workout of the day
Get ready to swing, squat, and snatch your way through this kettlebell gauntlet! It’s just you, the iron, and three rounds of pure power. Push through every rep, stay unbroken, and let that bell ring loud. Embrace the grind and let’s make some noise!
The workout of the day consists of:
3 rounds for time of:
- 15 Kettlebell Swings (53 lbs / 24 kg for RX, 35 lbs / 16 kg for scaled)
- 15 Kettlebell Clean and Jerks (53 lbs / 24 kg for RX, 35 lbs / 16 kg for scaled)
- 15 Goblet Squats (53 lbs / 24 kg for RX, 35 lbs / 16 kg for scaled)
- 30 Kettlebell Swings (53 lbs / 24 kg for RX, 35 lbs / 16 kg for scaled)
- 15 Alternating Kettlebell Snatches (53 lbs / 24 kg for RX, 35 lbs / 16 kg for scaled)
Scaling
- Reduce the weight of the ketttlebell. For beginners use 26 lbs (12 kg) or 18 lbs (8 kg).
- Decrease the number of rounds to 2 instead of 3.
- Perform kettlebell swings and goblet squats using a dumbbell (same recommended weights as kettlebell).
No equipment
- Kettlebell Swing: Substitute with single-arm dumbbell swing.
- Kettlebell Clean and Jerk: Substitute with single-arm dumbbell clean and jerk.
- Goblet Squats: Perform air squats if no weight is available.
- Alternating Kettlebell Snatch: Substitute with single-arm dumbbell snatch or alternating jump lunges.
Warmup
- 5 minutes of light cardio (jump rope, jogging, etc.)
- Dynamic stretches:
- Arm Circles: 10 forward and 10 backward
- Leg Swings: 10 per leg
- Hip Circles: 10 each direction
- Kettlebell-specific warm-up:
- 10 Deadlifts using kettlebell
- 10 Russian Kettlebell Swings
- 10 Goblet Squats (use a lighter kettlebell if necessary)
Cooldown
- Slow walk or light cardio for 5 minutes to bring heart rate down
- Stretching:
- Hamstring Stretch: Hold for 30 seconds each side
- Quad Stretch: Hold for 30 seconds each side
- Shoulder Stretch: Hold for 30 seconds each side
- Cat-Cow Stretch: Perform for 1 minute
- Deep Breathing: 3 minutes of deep inhalation and exhalation
