Bells and Burpees AMRAP; 8 April 19

WOW Bells and Burpees

This week we have bells and burpees in an AMRAP with descending and ascending Reps.   This workout is composed of 5 kettlebell moves; swings, Figure-8s, squats, cleans and forward drags. Each kettlebell move is followed by burpees. This workout is meant to be done as a 15 minute AMRAP (as many rounds as possible) but it can also be done for a set number of rounds.

The Workout

15 Minute AMRAP

10 Kettlebell Swings and 2 Burpees

8 Kettlebell Figure-8s and 4 Burpees

6 Kettlebell Goblet Squats and 6 Burpees

4 Kettlebell Cleans (each side) and 8 Burpees

2 Laps Kettlebell forward Drag and 10 Burpees

 

How to Perform this Bells and Burpees AMRAP

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

We always recommended you 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.

Pick your kettlebells, you may want to have a couple different weights handy for the different movements.

If you are doing this as the 15-minute AMRAP, set up your fitness timer app to countdown/AMRAP mode and set the time for 15 minutes.

When the buzzer sounds to start the workout perform 10 kettlebell swings followed by 2 burpees. Next exercise is the kettlebell figure-8s, you may want a lighter kettlebell for this move. Perform 8 reps of the figure-8s then complete 4 burpees.  After that, grab your heavier kettlebell again and perform 6 goblet squats followed by 6 burpees.  Almost though the first round. Going back to your lighter kettlebells, perform 4 cleans on each side. These can be done on all one side then the other or you can alternate. Now you have 8 more burpees. Final exercise of this round is the kettlebell forward drag. So, get your heavier kettlebell again and forward drag it for 2 laps (lengths) of the turf and finish the round with 10 burpees

Repeat this until your 15-minute timer runs out or you complete the number of rounds you decided on.

 

Watch the demonstration video below to see these moves performed.

Remember the importance of proper form and full range of motion on each movement. Don’t be an ego lifter.

Demonstrations Video

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