Body Force Fitness

Our workout of the week is Kettlebell Race the Clock.  This is a single kettlebell workout, where you will complete circuit of 4 exercises every 90 seconds, adding 1 rep every 90 seconds.

The Workout

Kettlebell Race the Clock

Every 90 Seconds

Single Arm Kettlebell Snatch (R)

Single Arm Kettlebell Overhead Squat (R)

Single Arm Kettlebell Snatch (L)

Single Arm Kettlebell Overhead Squat (L)

Add 1 Rep each time through the circuit.


How to Perform Kettlebell Race the Clock


If you are not familiar with any of the movements in this workout, ask a coach.

Warm-up prior to strenuous exercise. Before you begin this workout, you should perform some dynamic stretching, and/or 5 to 10 minutes of light cardio.

The Workout

You will need one kettlebell for this workout. Select a weight that is challenging. 

After you complete a warm-up, grab your equipment and start your workout. Rest as needed.

Set your timer for 90 second intervals with no rest and set it for 20 rounds (you will not get that far).

When the timer sounds to begin the workout, preform one rep of each exercise. One single arm snatch, one overhead squat, switch sides, one single arm snatch, one overhead squat. Rest the remainder of the 90 seconds.

The next 90 second round, perform 2 reps of each exercise, then rest the remainder of the time.

The next round is 3 reps of each exercise, resting for any remaining time.

Continue adding reps each round until you cannot complete the prescribed reps in the allotted time. As you can see the work will increase each round while the rest decreases. 


Watch the Demonstration Video

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