5. Dork – Killer Kettlebell Workouts
6 rounds for time:
- 60 Double-Unders
- 30 Kettlebell Swings (1.5/1 pood)
- 15 Burpees
Score is the time on the clock when the last round of the Burpees is completed.
Scaling Options
Reduce the reps and/or number of rounds in order to keep the volume manageable. Aim to complete the workout in less than 25 minutes.
Intermediate
4 Rounds for Time
60 Double-Unders
30 Kettlebell Swings (1.5/1 pood)
15 Burpees
Beginner
4 Rounds for Time
60 Single-Unders
20 Kettlebell Swings (16/12 kg)
10 Burpees
6. Helen
3 rounds for time:
- 400 meter Run
- 21 Kettlebell Swings (1.5/1 pood)
- 12 Pull-Ups
Score is the time it takes to complete 3 rounds.
Good Times for “Helen”
– Beginner: 15-17 minutes
– Intermediate: 11-14 minutes
– Advanced: 9-10 minutes
– Elite: <8 minutes
Scaling
This benchmark workout is an all out sprint. The swings and pull-ups should be easy enough that you are still able to push the pace on the runs. Intermediate athletes can complete this as prescribed.
Beginner Option
3 Rounds for Time:
200 meter Run
15 Kettlebell Swings (1/.75 pood)
9 Jumping Pull-Ups
Image Sources
- Kettlebell-Clean-and-Press-Image: Jason Giles for StrongFirst