Kettle Bear 20
2 Rounds
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
- 1Keep the kettlebell movements unbroken if possible, especially for the high pulls and swings.
- 2During double-unders, focus on maintaining a consistent rhythm and quick footwork; consider single-unders if struggling.
- 3Break the walking lunges and clean-and-presses into manageable sets if needed, ensuring you remain stable in the overhead position.
- 4Pay attention to transitioning between movements to save time; keep your kettlebell within easy reach.
- 5Use the double-unders as a chance to recover slightly; do not rush through them if you can breathe and regroup.
Safety Considerations
Technical Focus
Ensure proper form in overhead movements to prevent shoulder strain.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Jump Rope - 2 min
Mobility:
- 30 sec each side Hip Flexor Stretch - 30 sec(Focus on the hips.)
- 10-15 reps Shoulder Dislocates - 1 min(Use a band or stick for mobility.)
- 30 sec Wrist Rolls - 30 sec(Prepare wrists for kettlebell work.)
Activation:
2 rounds- 10-15 Kettlebell Swings(Use a lighter kettlebell.)
- 5 each side Alternating Kettlebell Snatches(Focus on proper form.)
- 10 each leg Dynamic Lunges(Warm-up the legs.)
Scaling Options
Intermediate
Reduce weight and/or reps as needed.
- 1
kettlebell sumo deadlift high pulls
Weight: 42/26 lbs (19/12 kg)
- 2
double unders
15 Double-Unders
- 3
single arm overhead walking lunges
Use lighter kettlebell or do bodyweight lunges
Weight: 42/26 lbs (19/12 kg)
- 4
alternating kettlebell snatches
Weight: 42/26 lbs (19/12 kg)
- 5
kettlebell clean and presses
Weight: 42/26 lbs (19/12 kg)
- 6
kettlebell swings
Weight: 42/26 lbs (19/12 kg)
Scaled
Reduce weight and modify movements significantly.
- 1
kettlebell sumo deadlift high pulls
Weight: 26/18 lbs (12/8 kg)
- 2
double unders
20 Single-Unders
- 3
single arm overhead walking lunges
Bodyweight Lunges
Weight: 26/18 lbs (12/8 kg)
- 4
alternating kettlebell snatches
Kettlebell to Chest Level
Weight: 26/18 lbs (12/8 kg)
- 5
kettlebell clean and presses
Clean to Shoulder Only
Weight: 26/18 lbs (12/8 kg)
- 6
kettlebell swings
Weight: 26/18 lbs (12/8 kg)