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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4 Rounds for Time

22 Burpees
22 Kettlebell Swings (53/35 lb)
22 Double-Unders
22 Hang Cleans (95/65 lb)

Cash-Out: 70 calorie Row

5 Rounds for Time

100-meter sprint
10 Squat Clean Thrusters (115/75 lb)
15 Kettlebell Swings (2/1.5 pood)
100 meter Sprint
2 minutes Rest

EMOM in 14 minutes

Odd Minutes:
15 Kettlebell Swings (24/16 kg)

Even Minutes:
10 Deadlifts (275/205 lb)

8 Rounds for Time

600 meter Run
19 Jerrycan Squats (44/26 lb)
25 Sit-Ups
25 Jerrycan Swings

75-60-45-30-15 Reps for Time

Water Bottle Thrusters
Water Bottle Swings

For Time

100 Push-Ups
100 Kettlebell Swings (24/16 kg)
100 Toes-to-Bars
100 ft Rope Climbs (accumulate over multiple ascents)

3 Rounds for Time
50 Wall Ball Shots (20/14 lb)
50 Kettlebell Swings (53/35 lb)
Perform the next round every 10 minutes.

For Time (in teams of 3)
6,000 meter Row
300 Kettlebell Swings (1.5/1 pood)

5 Rounds for Time
25 Kettlebell Swings (1.5/1 pood)
25 Wall Ball Shots (20/14 lb)
200 meter Run

For Time (with a Partner)
2,000 meter Row
75 Syncro Kettlebell Swings (1.5/1)
1,500 meter Row
100 Syncro Push Ups
1,000 meter Row
75 Syncro Kettlebell Swings (1.5/1)