7. Team 1776 – Killer Kettlebell Workouts
For time (in a team of 3)
- Box Jumps (24/20 in)
- Air Squats
- Row (calories)
- Wall Ball Shots (20/14 lb)
- Ball Slams (30/20 lb)
- Dumbbell Push Press (45/35 lb)
Time cap: 50 minutes.
As a team, complete a total of 1776 reps involving all exercises in any order.
Multiple partners may work at a time, but everyone must work together on the same movement and move to the next one together.
The only requirements are that the team complete 1,776 total repetitions, with not more than 200 reps of any single movement, and each team member must complete at least 10 reps of each movement.
Score is the time it takes to complete the full workout.
As needed, scale the skill level of the movements so all teammates can move quickly and smoothly through the workout. There should rarely be long rest breaks. Newer athletes: Add a time cap to enjoy the workout without overdoing the volume.
For Time (in a Team of 3)
Kettlebell Swings (35/26 lb)
Box Step-Ups (24/20 in)
Wall Ball Shots (14/10 lb)
Ball Slams (20/15 lb)
Dumbbell Push Press (25/15 lb)
As a team, complete a total of 1776 reps involving all exercises in any order
- Kettlebell-Clean-and-Press-Image: Jason Giles for StrongFirst