WoW: Kettlebell Killaz

Workout of the Week

Our workout of the week is called Kettlebell Killaz, I didn’t name it.  Complete as many rounds of these 3 exercises as possible in 15 minutes. It is only 1 rep of each so plan accordingly.

The Workout

Complete as many rounds as possible in 15 minutes

Double Kettlebell Clean x 1 Rep

Kettlebell See-Saw Press x 1 Rep

Kettlebell Front Squat x 1 Rep


How to Perform Kettlebell Killaz

You should be familiar with all the basic moves we will be doing. If you are unsure of any of the movements in this workout, 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.

This is an AMRAP, so you will need a fitness timer set for 15 minutes. You will need to select a set of kettlebells. These should be heavy enough to present a challenge, but not so heavy that you cannot finish the time.

The Workout

So, one rep of each exercise.  Sounds easy, right?

The first exercise is the double kettlebell clean. Start with the kettlebells on the floor in front of you. Squat down keeping your chest proud, grab a kettlebell in each hand. Pushing through your legs, explode upward. As you come up you will clean the kettlebells up to the front rack position. Your one rep ends in this front racked position.

From here you will begin your second exercise, the see-saw press. Press one kettlebell up over your head. As you begin lowering that one, begin raising the second kettlebell. Complete your rep by lowering the second kettlebell back to the front rack position.

Finally, with the kettlebells in the front rack, lower yourself into a nice deep squat. Keep your weight in your heels and your chest proud. Raise back to the fully upright position. Now you can complete the round, by lowering the kettlebells back to the floor.

Repeat this sequence for as many times as you can in the 15-minute time period. Try to go without taking a break. The key is pacing, you want to go fast, but not so fast that you get winded too early and need to take breaks.

Remember the fable of the turtle and the hare, slow and steady wins the race.

Sorry, no video for this workout due to my travel this week.


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