GPP and Kettlebell Sport

KB Sport include jerk technique in warmup

WOD 1:

Rest as needed. Performed as a circuit.

3×8-12 Bulgarian split squat
3x max chin-ups

WOD 2:

10 rounds for time:

10 heavy double-arm swings
10 push-ups
10 air squats

WOD 3:

3x max push-up plank hold



  1. 5×5 Double Jerk 24kg. Set a timer to alert every 10 seconds. Hold in rack until time, hold at top until time.

    WOD 1:
    Bulgarian Split Squats: 8 per leg w/ 2 12KG bells.
    Chin Ups: 11, 9, 10

    WOD 2:
    Substituted single arm swings for double. (10 28KG swings per arm)
    Time: 18:28

  2. WOD 1:
    – 8 bulgarian per leg with 2×16 kg KB.
    – 10, 10, 10 chin ups

    WOD 2:
    – 12:34 with 32 kg KB. NDE! That was tough!

    WOD 3:
    – 1 min x 3. I don’t have the patience for this exercise.

    Great workout! Thanks!

    Phil, are you a RKC instructor?

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