Our workout of the week is the Kettlebell Man-Maker. You may remember a while back we did the Man-Maker Mayhem workout using dumbbells. This workout is similar except that we are using kettlebells this time around.
Complete 3 Rounds
10 Double Racked Front Squat
10 Double Overhead Press
10 Renegade Rows (each side)
Then 5 Minute AMRAP:
How to Perform the Kettlebell Man-Maker
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.
You will need at least one kettlebell for this workout. Depending on your experience, you may want different weights for each exercise. 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.
This workout begins with 3 rounds of 4 exercises that are the basis of the Man-maker; squats, overhead press, sprawls, and renegade rows. You will perform 10 reps of each exercise. Work with a heavier weight for this part of the workout. Concentrate on form, rest as much as you need to.
All exercises are demonstrated in the video below.
After you finish the first round of the workout, rest for a couple minutes and prepare for the 5-minute AMRAP that is the second part of the workout.
Set your timer and get a lighter weight kettlebell, 14KG for men and 6KG for women.
The objective for this part of the workout is to complete as many Kettlebell Man-Makers as you can in the 5 minutes.
The man-maker combines the exercises from the first part of the workout into a flow; Front Squat, Sprawl Back, Push-up, Renegade Row, Sprawl up, Clean, Overhead Press, repeat.
You should be familiar with all of these exercises, except maybe the sprawl.
For the sprawl
hold the kettlebells by the horns while they are on the floor, jump your legs back so that you are in a push-up position. After you perform the Push-up and renegade rows, you will jump your feet forward so that you are in the bottom position of the squat.
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Watch the Demonstration Video
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