Our workout of the week is Double Kettlebell Hundos. Hundo is short for Hundred. In this workout you will be completing 100 reps of 4 exercises.
The Workout
Double Kettlebell Hundos
Complete 10 Rounds, 10 Reps each
Double Kettlebell Deadlift
Double Kettlebell Alternating Cleans
Double Kettlebell Racked Squats
Double Kettlebell Alternate Overhead Press
How to Perform the Double Kettlebell Hundos
Prepare
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 set kettlebells for this workout. Depending on your experience, you may want different weights for some of the exercises. Select weights that are challenging. I recommend at least 16 KG for men and 8 KG for women.
After you complete a warm-up, grab your equipment and start your workout. Rest as needed.
There is no time element to this workout. This is meant to be a strength workout, so your weights should be that you can just do 10 reps per exercise.
Complete 10 rounds of 10 reps of each exercise in the circuit.
Double Kettlebell Sumo Deadlift – Set your feet wider than shoulder width with toes pointed out. Grab 2 kettlebells and perform your 10 deadlifts.
Double Kettlebell Alternate Cleans – Perform Alternating kettlebell cleans from the floor, alternating arms each rep. The opposite arm will hold the kettlebell in the hang position.
Double Kettlebell Racked Squats – Holding both kettlebells in the front racked position, perform your squats. Concentrate on form.
Double Kettlebell Alternating Overhead Press – Start by holding both kettlebells in the front racked position. Alternate pressing the kettlebells overhead and returning them to the starting position.
All exercises are demonstrated in the video below.
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Watch the Demonstration Video
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