Workout of the day
We’re spicing up your kettlebell routine with added movements. Time to turn up the intensity and have fun!
The workout of the day consists of:
5 Rounds for Time:
- 6-6 Kettlebell Snatch (1.5 pood / 1 pood)
- 6 Goblet Squats (1.5 pood /1 pood)
- 6-6 Renegade Rows (1.5 pood / 1 pood)
- 30 seconds Plank
Scaling
Beginners:
- Reduce kettlebell weight (35 lbs / 25 lbs)
- Perform 5 rounds but reduce reps: 4-4 for Snatch, 3 Goblet Squats, 3-3 Renegade Rows
- Plank for 20 seconds
Intermediates:
- Use suggested kettlebell weight (53 lbs / 35 lbs)
- Follow the reps as prescribed
RX Athletes:
- Consider increasing kettlebell weight (70 lbs / 53 lbs)
- Add a small weight plate during plank for increased difficulty
No equipment
No Kettlebell? No problem!
- Use a heavy object like a backpack filled with books for goblet squats.
- For Renegade Rows, use two filled water jugs.
- Snatches can be modified with a heavy book or similar object.
- Plank remains the same.
Warmup
- 5 minutes light cardio (jog, jump rope, or brisk walk)
- 5 minutes dynamic stretching (arm circles, hip circles, leg swings)
- 10 PVC pass-throughs
- 10 air squats
Cooldown
- 5 minutes walking to cool down
- 1 minute hamstring stretch each side
- 1 minute shoulder stretch each side
- 1 minute quad stretch each side
- 1 minute child’s pose
