Kettlebell Swing

Kettlebell swings are a traditional kettlebell workout that allows us to create a very strong strength zone. When performing the exercise the load moves in a path where it starts below the groin and ends just above our head.

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For Time
Buy-In:
500 meter Row
Then, 2 Rounds of:
20 Pull-Ups
20 Thrusters (30/20 kg)
400 meter Run
20 Kettlebell Swings (24/16 kg)
20 Box Jumps
Buy-Out:
500 meter Row

3 Rounds for Time
400 meter Run
21 Kettlebell Swings (32/20 kg)
12 Chest-to-Bar Pull-Ups

For Time
900 meter Run
15 Kettlebell Swings (2/1.5 pood)
15 Tire Deadlifts (215/130 lb)
15 meter Dumbbell Lunges (45/30 lb)
15 Dumbbell Cleans (45/30 lb)

For Time
1,200 meter Run
63 Kettlebell Swings (1.5/1 pood)
36 Pull-Ups
800 meters Run
42 Kettlebell Swings (1.5/1 pood)
24 Pull-Ups
400 meters Run
21 Kettlebell Swings (1.5/1 pood)
12 Pull-Ups
Time Cap: 22 minutes

AMRAP in 8 minutes
4 Handstand Push-Ups
8 Kettlebell Swings (32/24 kg)
12 GHD Sit-Ups

Monday 201207

5 rounds for time of:

25 kettlebell swings

25 GHD sit-ups

25 back extensions

25 knees-to-elbows

♀ 1.5-pood KB ♂  2-pood KB

Friday 201120

For time:

45 kettlebell swings

400-m run

35 kettlebell swings

800-m run

25 kettlebell swings

1,200-m run

15 kettlebell swings

♀ 24 kg ♂ 32 kg

Pyramid Double Helen

Pyramid Double Helen

For time:

Run 1,200 meters

63 kettlebell swing

36 pull-ups

Run 800 meters

42 kettlebell swings

24 pull-ups

Run 400 meters

21 kettlebell swings

12 pull-ups

♀ 16-kg KB ♂ 24-kg KB

Friday 200724

Complete as many rounds as possible in 15 minutes of:

12 muscle-ups

36 kettlebell swings

♀ 1.5 pood  ♂ 2 pood

Wednesday 200527

50-40-30-20-10 reps for time of:

GHD sit-ups

Kettlebell swings

♀ 24 kg  ♂ 32 kg