A finisher that takes your workout from good to great. One kettlebell, five movements performed back-to-back without setting the bell down. Do this at the end of any training session for a conditioning boost.
Perform all 5 movements on one side, then switch. That is one round.
•Kettlebell Swing: 10 reps
•Kettlebell Clean: 5 reps
•Kettlebell Press: 5 reps
•Kettlebell Front Squat: 5 reps
•Kettlebell Row: 5 reps
Switch hands. Rest 60-90 seconds after completing both sides.
Protocol
•Weeks 1-2: 3 rounds (approximately 12 minutes)
•Weeks 3-4: 4 rounds (approximately 15 minutes)
•Ongoing: 5 rounds for an advanced challenge
Weight Selection
Use a kettlebell you can press for 8-10 reps when fresh. The press is the limiting factor. A 16kg bell works for most men starting out, 12kg for most women.
When Not to Use This
•After a heavy deadlift session (your grip and lower back are already taxed)
•If you are in a calorie deficit and feeling run down
•On days when you have already done significant conditioning work
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A finisher that takes your workout from good to great. One kettlebell, five movements performed back-to-back without setting the bell down. Do this at the end of any training session for a conditioning boost.
What should I know about complex (one arm at a time)?
Perform all 5 movements on one side, then switch. That is one round.
What should I know about weight selection?
Use a kettlebell you can press for 8-10 reps when fresh. The press is the limiting factor. A 16kg bell works for most men starting out, 12kg for most women.
