BRUTAL KETTLEBELL WORKOUTS – BURPTACULAR
10-9-8-7-6-5-4-3-2-1 Reps For Time
- Burpees
- Kettlebell Thrusters (32/20 kg)
- Burpees
- Kettlebell Sumo Deadlift High-Pulls (32/20 kg)
- Burpees
- Kettlebell Swings (32/20 kg)
Use one kettlebell. For the Thrusters hold the kettlebell in a goblet position and finish with the kettlebell and both arms overhead. Recommended time cap: 30 minutes
STEVE SKIPTON Sr
Brutal Kettlebell Workouts
For Time
- 400 meter Run
- 25 Kettlebell Swings (1.5/1 pood)
- 25 Burpees
- 25 Air Squats
- 25 Kettlebell Push Press (1.5/1 pood)
- 1 mile Run
- 25 Kettlebell Swings (1.5/1 pood)
- 25 Burpees
- 25 Air Squats
- 25 Kettlebell Push Press (1.5/1 pood)
- 400 meter Run
BANGERS AND MASH
AMRAP in 10 minutes
- 2 Russian Kettlebell Swings (24/16 kg)*
- 4 Burpees
*Add 2 reps after each round
DON’T DROP THE KETTLEBELL
AMRAP in 20 minutes
- 10 Dual Kettlebell Deadlifts (2×53/44 lb)
- 40 meter Dual Kettlebell Farmer’s Carry (2×53/44 lb)
- 10 Dual Kettlebell Thrusters (2×53/44 lb)
- 40 meter Dual Kettlebell Farmer’s Carry (2×53/44 lb)
For twenty minutes straight perform as many rounds as possible of the above exercises.
Score is the number of reps performed as a whole, each 10m are equal to 10 points or reps. Each round as a whole consists of a total of 100 points or reps.
Scaling
AMRAP in 20 minutes
10 Dual Kettlebell Deadlifts (2×44/35 lb)
40 meter Dual Kettlebell Farmer’s Carry (2×44/35 lb)
10 Dual Kettlebell Thrusters (2×44/35 lb)
40 meter Dual Kettlebell Farmer’s Carry (2×44/35 lb)
BRUTAL KETTLEBELL WORKOUTS – DEATH SWING
For Time
- 300 Russian Kettlebell Swings (24/16 kg)
Every minute on the minute, perform Burpee(s). Start with 1 Burpee after minute 1, then 2 Burpees after minute 2, then 3 Burpees, etc.
With a running clock, start by performing as many Russian Kettlebell Swings as possible from 0:00-1:00. At the 1-minute mark, perform 1 Burpee. Continue accumulating Russian Kettlebell Swings until 2:00, then do 2 Burpees. Continue in this manner, adding 1 Burpee per minute until all 300 Russian Kettlebell Swings are completed.
Score is the time on the clock when the 300th Russian Kettlebell Swing is completed.
Scaling Options
Intermediate
200 Russian Kettlebell Swings (16/12 kg)
Every minute on the minute, perform Burpee(s). Start with 1 Burpee and add 1 Burpee each minute until you can no longer continue. Then reduce the number of burpees each minute by 1, until 200 Kettlebell Swings are completed. If you reach the point where you do 1 Burpee each minute, do not reduce further to 0 Burpees – do at least 1 Burpee each minute.
