Perform the following complex as a ladder with the listed rep scheme. Perform the ascending sets of the complex with even numbered reps. Start with 2 reps and work upto 10 reps. Start descending the reps of each set with odd numbers starting with 9 reps working down to 1 rep on the final set. Rest as necessary. Perform as quickly as possible.
A1) Kettlebell Swing
A2) Goblet Clean
A3) Goblet Squat
A4) Two-Hand Press
REP SCHEME: 2, 4, 6, 8, 10, 9, 7, 5, 3, 1
You can use this workout as a stand alone workout or conditioning complex after your regular training. To get better at this workout, time how long it takes you to complete the ladder and try to beat your time each time you attempt it.
I am thrilled to annouce that every week I will be sharing a kettlebell metabolic conditioning workouts that you can do in a pinch. These workouts will short and intense in nature and will be shared every Monday moving forward, so stay tuned! 🙂
Our first workout is a kettlebell complex to build and groove the kettlebell snatch. A complex means you will complete one round of the exercises without putting the weight down or resting.
This week’s workout goes as follows…
A1) one arm swing x 5 (right)
A2) high pull x 5 (right)
A3) snatch x 5 (right)
A4) one arm swing x 5 (left)
A5) high pull x 5 (left)
A6) snatch x 5 (left)
Do 4 rounds for time, rest between rounds as necessary.
Hop to it! 🙂
Share your times for you workout on Instagram and Twitter and don’t forget to tag me in the posts.