AMRAP in 20 minutes
5 Chest-to-Bar Pull-Ups
10 Wall Ball Shots (20/14 lbs)
15 Kettlebell Swings (1.5/1 pood)
Wod Type: Benchmark WodsFor Rounds/Reps (AMRAP)
Competitions:
Kettlebell Swing
517 WODS were found
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.
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.
The muscles of the core of the body are responsible for lifting the load, where through the high power they produce they push the load through a continuous swing from the lowest to the highest position.
You can only adopt Kettlebell Swings in your training programs having seen the unique ability of this exercise to train multiple skills at the same time such as coordination, strength, balance and flexibility.
METHOD OF EXECUTION
- A. Grasp the handle with both hands
- B. Place your feet at the opening of your shoulders and bring the load to the hanging position in front of your hips.
- C. Drive your pelvis back and bring the load under your groin.
- D. Forcefully extend your hips and lock your knees.
- Q. Drive the load just above your head in full alignment of your torso and limbs.
Novice
AMRAP in 25 minutes
15 calorie Row
12 Kettlebell Swings (70/53 lb)
10 calorie Bike
8 Burpee Box Jump Overs (24/20 in)
Wod Type: For Rounds/Reps (AMRAP)
Competitions:
Grand Ferré
For Time
100-80-60-40-20 Russian Kettlebell Swings
50-40-30-20-10 Air Squats
25-20-15-10-5 Burpees
Wod Type: For Time
Competitions:
Hopkins
For Time
3 Rounds of:
61 calorie Row
41 Kettlebell Swings (53/35 lb)
25 Push-Ups
68 Air Squats
9 Strict Pull-Ups
Cash-Out:
400 meter Weighted Run (45/25 lb)
Wear a Weight Vest (20/15 lb) throughout
Competitions:
Valentine’s With the Girls
For Time
200 meter Run
"Grace"
15 Clean-and-Jerks (135/95)
"Helen"
400 meter Run
21 Kettlebell Swings (24/20 kg)
12 Pull-Ups
2 Rounds of "Nancy:"
400 meter Run
15 Overhead Squats (95/73 lb)
3 Rounds of "Cindy:"
5 Pull-Ups
10 Push-Ups
15 Air Squats
"Fran"
9 Thrusters (95/73 lb)
9 Pull-Ups
"Isabel"
15 Snatches (135/95 lb)
Finally, perform:
200 meter Run
Wod Type: For Time
Competitions:
Walshy 142
For Time
71 Back Squats (40/30 kg)
Then, 3 Rounds of:
800 meter Weighted Run (10/7 kg)
20 Snatches (40/30 kg)
19 Kettlebell Swings (24/20 kg)
Finally, perform:
71 Back Squats (40/30 kg)
Wod Type: For TimeMemorial Wods
Competitions:
Ragnarök
For Total Reps in 38 minutes
In 6 minutes, perform:
Kettlebell Half UKC* + Halo (12/8 kg)
Rest 2 minutes
2 Rounds of The Pace Maker:
30 seconds of Left-Arm Kettlebell Swings (16/12 kg)
30 seconds of Right-Arm Kettlebell Swings (16/12 kg)
30 seconds of Left-Arm Kettlebell Snatches (16/12 kg)
30 seconds of Right-Arm Kettlebell Snatches (16/12 kg)
30 seconds of Left-Arm Kettlebell Overhead Reverse Lunges (16/12 kg)
30 seconds of Right-Arm Kettlebell Overhead Reverse Lunges (16/12 kg)
Rest 2 minutes
Then, in 8 minutes, perform:
Max Strength Kettlebell Complexes** (2x16/12 kg)
Rest 4 minutes
Finally, in 10 minutes, 3 attempts for Power of:
Max Double Kettlebell Half Snatches (2x16/12 kg)
*1 UKC consists of: 1 Deadlift, 1 Hang Clean, 1 Power Clean, 1 Single-Arm Kettlebell Swing, 1 Snatch, 1 Strict Press
**1 Strength Kettlebell Complex consists of: 1 Curl, 1 Strict Press, 1 Bent Over Row, 1 Push-Up
Wod Type: For Rounds/Reps (AMRAP)
Competitions:
Louis Modafferi
For Time
800 meter Run
50 Box Jumps (24/20 in)
100 Kettlebell Swings (24/16 kg)
150 Double-Unders
800 meter Run
Competitions:
PMESP
For Time
15 Handstand Push-Ups
12 Bar Muscle-Ups
1,831 meter Run
100 Kettlebell Swings (24/16 kg)
30 Box Jump Overs (24/20 in)
Wod Type: For Time
Competitions: