Workout of the day

Ready for a serious kettlebell challenge? Today, we’ve got a unique and dynamic workout that will push your strength and endurance to new levels. It’s all about those swings, cleans, squats, and presses with some trusty kettlebells. No kettlebells? No problem! We’ve got alternatives covered. Let’s crush it!

The workout of the day consists of:

Complete 2 rounds for time:

  • 10 Kettlebell Swings (1.5 pood / 53 lbs / 24 kg or 1 pood / 36 lbs / 16 kg)
  • 8 Kettlebell Swings (1.5 pood / 53 lbs / 24 kg or 1 pood / 36 lbs / 16 kg)
  • 2 Double Kettlebell Cleans (1.5 pood / 53 lbs / 24 kg or 1 pood / 36 lbs / 16 kg)
  • 6 Kettlebell Swings (1.5 pood / 53 lbs / 24 kg or 1 pood / 36 lbs / 16 kg)
  • 2 Double Kettlebell Cleans (1.5 pood / 53 lbs / 24 kg or 1 pood / 36 lbs / 16 kg)
  • 2 Goblet Squats (1.5 pood / 53 lbs / 24 kg or 1 pood / 36 lbs / 16 kg)
  • 4 Kettlebell Swings (1.5 pood / 53 lbs / 24 kg or 1 pood / 36 lbs / 16 kg)
  • 2 Double Kettlebell Cleans (1.5 pood / 53 lbs / 24 kg or 1 pood / 36 lbs / 16 kg)
  • 2 Goblet Squats (1.5 pood / 53 lbs / 24 kg or 1 pood / 36 lbs / 16 kg)
  • 2 Shoulder Presses (1.5 pood / 53 lbs / 24 kg or 1 pood / 36 lbs / 16 kg)
  • 2 Kettlebell Swings (1.5 pood / 53 lbs / 24 kg or 1 pood / 36 lbs / 16 kg)
  • 2 Double Kettlebell Cleans (1.5 pood / 53 lbs / 24 kg or 1 pood / 36 lbs / 16 kg)
  • 2 Goblet Squats (1.5 pood / 53 lbs / 24 kg or 1 pood / 36 lbs / 16 kg)
  • 2 Shoulder Presses (1.5 pood / 53 lbs / 24 kg or 1 pood / 36 lbs / 16 kg)
  • 2 Goblet Squats (1.5 pood / 53 lbs / 24 kg or 1 pood / 36 lbs / 16 kg)
  • 2-minute Rest

Scaling

For Intermediate:

  • Use 1 pood (36 lbs / 16 kg) only. For Beginners:
  • Use 0.5 pood (18 lbs / 8 kg). Reduce reps to half.

No equipment

If you don’t have kettlebells:

  • Use a backpack filled with books or heavy item for swings, cleans, and squats.
  • Use water bottles or cans for the shoulder press.

Warmup

  • 400m Jog or 2 minutes of Jump Rope
  • 10 Arm Circles Forward
  • 10 Arm Circles Backward
  • 10 Leg Swings Forward
  • 10 Leg Swings Side to Side
  • 10 Air Squats

Cooldown

  • 400m Walk
  • 1-minute Forward Bend Stretch
  • 1-minute Pigeon Pose (each leg)
  • 1-minute Child’s Pose
  • 1-minute Shoulder Stretch (each arm)