Workout of the day
Get ready to crush this kettlebell workout! Some running and three solid kettlebell moves. Focus on form and keep pushing through.
The workout of the day consists of:
For time:
- 1000 meters Run
- 40 Kettlebell Snatch (2 poods / 72 lbs / 32 kg)
- 40 Kettlebell Push Jerks (2 poods / 72 lbs / 32 kg)
- 40 Kettlebell Swings (2 poods / 72 lbs / 32 kg)
- 500 meters Run
- 20 Kettlebell Snatch (2 poods / 72 lbs / 32 kg)
- 20 Kettlebell Push Jerks (2 poods / 72 lbs / 32 kg)
- 20 Kettlebell Swings (2 poods / 72 lbs / 32 kg)
Scaling
Scale weight or reps:
- Beginners: Use 1 pood / 36 lbs / 16 kg, cut reps in half if needed
- Intermediates: Use 1.5 poods / 54 lbs / 24 kg
- Advanced: Use RX weight, adjust reps based on ability
No equipment
- Run: 1000m Run can be replaced with 4 mins High Knees or 4 mins Stair Climbing
- Kettlebell Snatch: Use a jug of water or a heavy backpack
- Kettlebell Push Jerks: Substitute with Push-Ups or Pike Push-Ups
- Kettlebell Swings: Use a heavy household item like a laundry detergent container
Warmup
- 5 mins light jogging or brisk walking
- 10 Arm Circles each side
- 10 Leg Swings each leg
- 10 Bodyweight Squats
- 10 Lunges each leg
- 10 PVC Pass-Throughs
Cooldown
- 2 mins easy jogging or walking
- 1 min per side Pigeon Pose
- 1 min per side Couch Stretch
- 1 min Forward Fold
- 1 min Child’s Pose
