Warm up with kettlebell swings, cleans and presses using a lighter kettlebell than normal, then:- Double kettlebell clean and press (>= 50% bodyweight) – work for 15 secs, rest for 15 secs for 12 minutes (24 working sets). Aim for 4 to 5 reps per working set....
Warm up with handstands / handstand walking then:- Complete the following with little or no rest:- Set 1: 1 x chin-up /2 x Hindu push ups/3 x sit-outs Set 2: 2 x chin-ups /4 x Hindu push ups/6 x sit-outs Set 3: 3 x chin-ups /6 x Hindu push ups/9 x sit-outs Set 4: 4 x...
Warm up with 5 to 10 mins of agility ladder drills or rope skipping, then:- Perform as many rounds as possible in 15 minutes:- Kettlebell snatches x 5 right and x 5 left Hindu push-ups or regular push-ups x 10 Sprawls or prisoner squats x 15 Kettlebell double arm...
Warm up with 5 mins of punch bag training, then:- Kettlebell double cleans 15/15 – work for 15 secs, rest for 15 secs for 3 minutes (6 working sets) – aim for 5 to 6 reps each working set, increase weight if you can complete more than 6 reps with good...
Dynamic warm up using a lighter kettlebell than normal – swings, cleans & presses, then:- Complete the following for time (aim <10 mins) with perfect form – there should be no rest between exercises or sets – this is high intensity! Set 1: 1 x...
Dynamic warm-up using a lighter kettlebell than normal – swings, cleans and presses, then:- “20/15/10/5” Perform 20 of each exercise, then 15, then 10 then 5. Keep rests minimal and use perfect from:- Kettlebell double cleans Rings / Jungle Gym body...
