Kettle Bear 20
Workout Details
2 Rounds for Time:
↳ 53/35 lbs (24/16 kg)
↳ 53/35 lbs (24/16 kg)
↳ 53/35 lbs (24/16 kg)
↳ 53/35 lbs (24/16 kg)
↳ 53/35 lbs (24/16 kg)
Coaching Tips
Strategy
- 1Break the kettlebell movements into manageable sets if needed, such as 10 per round for the clean-and-press and snatches.
- 2Aim to keep the double-unders unbroken to maintain rhythm; consider practicing them in warmup if necessary.
- 3Keep the pace steady throughout, especially with the lunges; focus on form to avoid fatigue.
- 4Transitions between movements can significantly impact time; keep your equipment organized for quick changes.
- 5Take short, intentional pauses during kettlebell lifts to reset form as necessary.
Safety Considerations
Technical Focus
Monitor maintaining a neutral spine during kettlebell movements.
Recommended Warm-Up
General Warm-Up:
- 1 min Jump Rope(Practice double-unders, use singles if necessary.)
Mobility Work:
- 30 sec each side Hip Flexor Stretch
- 10 reps Shoulder Dislocates with Band
- 30 sec each side Ankle Mobility Stretch
Activation Movements:
2 rounds- 5-10 reps Kettlebell Deadlift(Use lighter kettlebell.)
- 5-10 per side Overhead Lunge with Light Kettlebell
- 10 reps Kettlebell Swings(Light kettlebell.)
Scaling Options
Intermediate
Reduce kettlebell weights by approximately 20% and perform double-unders as single-unders if necessary.
- 1
kettlebell sumo deadlift high pull
N/A
Weight: 42/28 lbs (19/13 kg)
- 2
double under
Single-Under
- 3
single arm overhead walking lunge
N/A
Weight: 42/28 lbs (19/13 kg)
- 4
alternating kettlebell snatch
N/A
Weight: 42/28 lbs (19/13 kg)
- 5
kettlebell clean and press
N/A
Weight: 42/28 lbs (19/13 kg)
- 6
kettlebell swing
N/A
Weight: 42/28 lbs (19/13 kg)
Scaled
Reduce kettlebell weights by approximately 40% and perform double-unders as single-unders if necessary.
- 1
kettlebell sumo deadlift high pull
N/A
Weight: 32/20 lbs (14/9 kg)
- 2
double under
Single-Under
- 3
single arm overhead walking lunge
N/A
Weight: 32/20 lbs (14/9 kg)
- 4
alternating kettlebell snatch
N/A
Weight: 32/20 lbs (14/9 kg)
- 5
kettlebell clean and press
N/A
Weight: 32/20 lbs (14/9 kg)
- 6
kettlebell swing
N/A
Weight: 32/20 lbs (14/9 kg)