Colossus Back Kettlebell Workout
- 6 minutes of UKC AMRAP
- 4 minutes of 50 bent-over rows
- 6 minutes of UKC AMRAP
- 4 minutes of 40 bent-over rows
- 6 minutes of UKC AMRAP
- Finish with 30 bent-over rows
If you finish your bent-over rows before the end of 4 minutes, use the remainder for rest.
The Ultimate Kettlebell Combo (UKC) consists of:
- Deadlift (squat movement)
- Hang clean (squat movement)
- Swing clean (hip hinge movement)
- Swing (hip hinge movement)
- Half snatch (hip hinge movement)
- Press (strict)
- Drop and repeat
Renegade rows work on your upper back as well as your core muscles. They are a demanding exercise but will help you strengthen and stabilise your back and midline, as well as help you build muscle.
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WOD 8 – Burptacular
10-9-8-7-6-5-4-3-2-1 Reps for Time:
- Burpees
- Kettlebell Thrusters (32/20 kg)
- Burpees
- Kettlebell Sumo Deadlift High-Pulls (32/20 kg)
- Burpees
- Kettlebell Swings (32/20 kg)
Use one kettlebell. For the Thrusters hold the kettlebell in a goblet position and finish with the kettlebell and both arms overhead.
This kettlebell back workout has a recommended time cap of 30 minutes.
Image Sources
- Kettlebell-Clean-and-Press-Image: Jason Giles for StrongFirst