The Kettlebell provides quite the mix up, if you are accustomed to the barbell or dumbell. It’s basically a cannon ball with a handle welded to it. The mechanics change with the Kettlebell, seemingly simple lifts become challenging. For that reason I find the Kettlebell to be an amazing tool to have in your strength acquisition tool box. 

This WOD uses just one Kettlebell. I used a 20kg bell for my workout, which was plenty heavy. The emphasis of this training session is  conditioning, with the a quarter mile run thrown in to add to the cardiac output after each round of Kettlebell swings and presses.

Here’s the breakdown:

• 25 Kettlebell Swings 
• 20 Kettlebell Clean + Press
• .25 Mile run/ Jog

Complete 4 rounds. Total 100 swings 80 clean + press and 1 mile 

Should take about 20 minutes to complete. Treat this as a Challenge and time yourself. Attempt to beat your time as you progress. 

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Pro Tip

The Swing:

The swing is probably the staple to any good Kettlebell WOD. The exercise includes explosive and hip hinge movements. It’s a full body lift and you’ll feel it; however, proper technique is key. It may look like an easy excercise, which it is, but improper technique could lead to lower back pain and injury. Sokolstrong, a fantastic resource for anything Kettlebell, breaks down proper technique in this video. 

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Remember, proper set up is crucial. Activate your lats, hips and hamstrings. Swing away.
For more information from Sokolstrong check out http://www.sokolstrong.com