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.
AMRAP from 0:00-6:00: 3 Kettlebell High Swings (16/12 kg) (right) 3 Squat Frontal Raise (16/12 kg) 3 Kettlebell High Swings (16/12 kg) (left)
Then, AMRAP from 6:00-36:00: 1-2-3-4 reps of: Double Kettlebell Hang Cleans (2 x 16/12 kg) Front Squats Full Snatches (Broken set penalty: 10 Crush-Grip Push-Ups)
400 meter Run 40 Russian Kettlebell Swings (24/16 kg) 40 Kettlebell Taters (24/16 kg) 300 meter Run 30 Russian Kettlebell Swings (24/16 kg) 30 Kettlebell Taters (24/16 kg) 200 meter Run 20 Russian Kettlebell Swings (24/16 kg) 20 Kettlebell Taters (24/16 kg) 100 meter Run 10 Russian Kettlebell Swings (24/16 kg) 10 Kettlebell Taters (24/16 kg)
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)