Kettlebell technique practice:

One-arm swing – 5 reps RT/LT
Clean – 5 reps RT/LT
Snatch – 5 reps RT/LT (sub press if you can’t snatch yet)

3 Rounds


Pullup (palms facing away) doubles: 10-15 sets of 2 reps, pulling as fast as possible through a full range of motion

*Of course, scale if needed


5 rounds for time of:

Run 200m shuttle (Sprint)
25 Kettlebell Swings

*The run should be a sprint. Rest after each round.

Post fastest round to comments time to comments. If using a lighter bell, use power swings – push the bell down on the downswing. Click here for demo.





  1. 58,1,1:08, 1:01, 1:01. increased run after first round by about 40 feet, but based on the assumption that you guys can find 200 meters better than me, and the fact that i am slow, i am guessing my 200 meters were a little short.

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