Internet Workouts

http://www.youtube.com/watch?v=EOpXISnpars&feature=related The Kettlebell Pentathlon – this YouTube channel is excellent

http://kettlebellfitnessdk.wordpress.com/2011/05/19/14-week-kettlebell-snatch-program/ – Snatch program

http://rdellatraining.com/oh-snatch-the-definitive-guide-to-the-kettlebell-snatch-test – RKC Snatch Test programs from many different lifters

http://kettlebellsport.co.uk/

http://worldkettlebellclub.com/

http://www.mikemahler.com/

http://www.allthingsgym.com/mobility101 Mobility

http://www.t-nation.com/training/defranco-agile-8 Agile 8

http://www.strongfirst.com/flexibility-for-kettlebell-training-and-kettlebell-sport/ kettlebell specific stretching

http://armstrongpullupprogram.com/

Pullups FTW

http://www.kettlebellnation.com/featured-workouts/2013-kettlebell-pentathlon-spring-open/2152/ – A nice blog

http://www.crossfit.com/cf-info/faq.html Crossfit Workouts with names

http://gsrich.wordpress.com/tag/steve-dawson/ – Steve’s training blog

http://www.myphysicalculture.blogspot.co.uk/ Josh Dunn’s training blog
…………………………….
12 deadlift
5/5 cleans
6 squat
3/3 push press
AMRAP 15 min
I hate AMRAP
……………………………….
Dan John:
8 double KB squats
Farmers walk 20 meters
Don’t put the weight down till 8 sets completed
……………………………………
Dan John
1 Double KB Clean, 1 Double KB squat
2 Double KB Clean, 2 Double KB squat
3 Double KB Clean, 3 Double KB squat
ect.. up to 10/10. Try with 2x24kg. Aim for 5, cos 10 is nails

………………………………..

Dan John

8 Single Kettlebell Cleans
3 Single Front Squats
Swing and Switch Hand
8 Single Kettlebell Cleans
3 Single Front Squats
Swing and Switch Hands
5 Single Kettlebell Cleans
2 Single Front Squats
Swing and Switch Hands
5 Single Kettlebell Cleans
2 Single Front Squats
Swing and Switch Hands
3 Single Kettlebell Cleans
1 Single Front Squats
Swing and Switch Hands
3 Single Kettlebell Cleans

1 Single Front Squats

Variations: add a Pull Up after every Front Squat (follow the 3 2 1 reps
for a total of 12 Pull Ups). Or, add Push Ups, same rep scheme
………………………………..Dan John

Swings for 20 seconds
Pushups 6
Rest  30 seconds
Repeat for 15 mins
Per workout, increase pushups by 1
………………………………………..Dan John

20 swings, 10 pushups, rest the remainder of the minute.
20 swings, 9 pushups, rest … and so on down to
20 swings, 1 pushup.
If you want to do 15 minutes start with 20 swings, 15 pushups.
In your own time:
10 swings, 10 Goblet Squats (GS), 10 Pushups
10 swings, 9 GS, 9 pushups.
down to
10 swings, 1 GS, 1 pushup

………………………………………

A guy called Boris from some blog somewhere
1 clean, 1 push press, 1 overhead squat
swing to change
1 clean, 1 push press, 1 overhead squat
swing to change
2 clean, 2 push press, 2 overhead squat
swing to change
2 clean, 2 push press, 2 overhead squat
swing to change
continue till 8 reps complete
……………………………………………

Dan John/Southwood program

8 cleans
8 presses
8 squats (front or back)
8 bench press
6 cleans
6 presses
6 squat
6 bench press
4 cleans
4 presses
4 squat
4 bench press
done
……………………………………………..
Dan John/Strong First ‘Road to Strong’
2 Double Kettlebell Cleans
1 Double Kettlebell Press
3 Double Kettlebell Squat
Rest whilst partner completes
Do many sets
http://www.strongfirst.com/the-grad-workout-or-the-road-to-the-inn/……………………………………………..

Dini Leopoldo from Breaking Muscle

3×3 Turkish Get Ups each side
3×10 Swings
3×2 Turkish Get Ups
3×20 Swings
3×1 Turkish Get Ups
3×30  Swings
……………………………………………
RKC Deep Six – Jon Engum

http://www.strongfirst.com/how-to-conquer-the-dreaded-deep-6/

5 Swings

5 Snatch

5 Clean and Press

5 Front Squat

1 TGU (start from top)

…………………………………………..

Dave’s Gym(?)

6 single swing
6 clean
6 squat
6 press
swing to change
6 single swing
6 clean
6 squat
6 press
swing to change
repeat but 1 less rep for each exercise
continue to…
1 single swing
1 clean
1 squat
1 press

………………………………………………….
Mike Mahler

Double Clean and Military Press____6 reps
Alt. Renegade Row_______________6 rep/side
TGU___________________________3 rep/side
One Arm Front Squat_____________8 rep/side
One Arm Swing_________________15 rep/side

Double Clean and Push Press_____7
Double Bent Over Row___________8
One Arm Windmill_______________5/side
Double Front Squat______________5
Hand to Hand Swing____________12 side

30 sec rest between exercises
90 sec rest between sets

……………………………………………………….

http://www.grapplearts.com/Blog/2012/04/kettlebell-training-for-mma/

……………………………………………………….

http://www.menshealth.com/fitness/work-out-like-ufc-fighter-nick-diaz

……………………………………………………….

BC Flynn at T-Nation posted this

One Arm Swing x 5,
Snatch x 5,
Clean and Press x 5,
Squat x 5,
Row x 5,
Switch hands and repeat.

Double Clean

Double Clean and Squat
Double Clean, Squat, Press
Double Clean, Squat, Press, Pushup on Bell
Double Clean, Squat, Press, Pushup on Bells, Renegade Row
Double Clean, Squat, Press, Pushup on Bells, Renegade Row, Double Swing

Do only one rep of each, don’t put the bell down.

……………………………………………………………

Dave Carter of Dave’s gym did a barbell complex which would work well with KBs

4 rounds of 10/8/6/4 reps done with progressively heavier weight each round
Exercises: Deadlift, Clean, Front Squat, Press, Good Mornings and Row

……………………………………………………………..

Matt off of Dave’s Gym
Complex of 30:30:30:30  seconds
LArm C&J:
RArm C&J:
LArm Snatch:
RArm Snatch
…for 6 rounds non-stop with a 20kg Kbell

…………………………………………………………
James Skinner from Ipswich Kettlebells

Long cycle set with 20s for 35 reps / 5mins.
Squat routine of 5 sets of 2,2,5,5,8 from heavy to light. 110kg-70kg
Military press 5 sets of 5
Super mini pentathlon of 2min sets with 90 secs rest, weights ranging from 28-40kg

…………………………………………………………

Mike Stefano, 12min workouts

Workout 1
4 minute Jerk
4 minute Clean
2 minute Push Up
2 minute Pull Up
Workout 2
8 minute LongCycle
4 minute Squat Tabata
Workout 3
8 minute Snatch
4 minute Bike Kick / Bridge Combo
Workout 4
2 minute Jerk
1 minute Push Up
2 minute Snatch
1 minute Pull Up
2 minute LongCycle
1 minute Sit Up
2 minute Swing
1 minute Squat
Workout 5
4 minute Push Press
4 minute Half Snatch
4 minute Push Up / Mtn. Climber Combo
Workout 6
2 minute Press
2 minute Swing
2 minute Press
2 minute Swing
2 minute Press
2 minute Swing
………………………………Pavel
http://www.strongfirst.com/moving-target-kettlebell-complex/

You need a pair of kettlebells you can strictly press 6-8 times.
Do:
1 clean + 2 presses + 1 squat
Rest
1 clean + 3 presses + 1 squat
Rest
1 clean + 5 presses + 1 squat
Rest
Then repeat the process with squats, using the same bells:
1 clean + 1 press + 2 squats
Rest
1 clean + 1 press + 3 squats
Rest
1 clean + 1 press + 5 squats
Rest
And finally with cleans:
2 cleans + 1 press + 1 squats
Rest
3 cleans + 1 press + 1 squats
Rest
5 cleans + 1 press + 1 squats
Rest

…………………………………………………………..

Super Hero Workout…http://www.sospersonaltraining.com/blog/super-hero-kettlebell-workout

Warm up: 5 mins
Repeat below x 4
10 Press Ups – 10 Squats – 10 Walking Lunges
CIRCUIT ONE
TABATA (20 seconds on/10 seconds off)
–          Double Kettlebell Squat (Male: 2 x 24 kg Bells, Female: 2 x 16 kg Bells)
–          Snatch (Male: 24 kg Bell,Female: 16 kg Bell)
CIRCUIT TWO
–          Kettlebell Swings (30 sec two hand swings, 30 sec right hand only swings, 30 sec left hand only, swings, 30 sec alternating arm swings)
–          Clean (5 right, 5 left, 4 right, 4 left, 3 right, 3 left, 2 right, 2 left, 1 right, 1 left. Then back up to 5 each side for a total of 60 reps no rest)
CIRCUIT THREE
–          Turkish Get Up (5 minutes continuous)
–          Windmill (5 each side x 3 sets with 30 seconds rest between sets)
Cool Down
With some mobility and stretches

………………………………………………………….

Mike Stefano off of AKC Fitness LI
High Intensity Kettlebell Fitness Training – Crazy 8’s / 3 sets at 8 min, all 1 mph with 2 min rest between sets; pick any 3 lifts.

Press, Jerk, Longcycle, Clean, Snatch, Half Snatch, Push Press, Swing

The Firefighter Protocol…
Push Press 8 minutes / 1 to 4 minutes per hand
Half Snatch 8 minutes / 1 to 4 minutes per hand
No Rest — work heavy and on the slow side of the recommended rep ranges (suggestion: limit to 12 rpm on both)
Finish up with Push Up “ladder” at 10 to 1 (55 total)

…………………………………………………

IKFF lvl 1 Fitness Test (men 20kg, women 12kg)

100 Hand to Hand Swings
Clean and Push Press, 2min per hand @8rpm minimum
30 Snatch/each
Goblet Squat, 2min @15rpm

IKFF lvl 2 Fitness Test

Men: -Option 1

2 KB Jerk: 2x20kg x 40 reps;
Snatch: 20kg x 50/50
-Option 2
2 KB Jerk: 2x16kg x 65 reps;
Snatch: 16kg x 75/75
-Option 3
2 KB Jerk: 2x24kg x 30 reps;
Snatch: 24kg x 35/35
Women:
-Option 1
2 KB Jerk: 2x8kg x 65 reps;
Snatch: 8kg x 75/75
-Option 2
2 KB Jerk: 2x12kg x 40 reps;
Snatch: 12kg x 50/50
-Option 3
2 KB Jerk: 2x16kg x 30 reps;
Snatch: 16kg x 35/35

…………………………………………………

Strong First Fitness Test thing: http://www.realstrengthmatters.com/level-1-kettlebell-requirements/

,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,

Del Wilson posted in Facebook – Kettlebell Pentathlon UK

Set 1: 16kg
Set 2: 20kg
Set 3: 24kg
Set 4: 28 kg
Set 5: 28kg
Cleans x 10 right
Cleans x 10 left
Clean and press right x 10
Clean and press left x 10
Jerk x 10 right
Jerk x 10 left
Half snatch x 10 right
Half snatch x 10 left
Renegade rows 2 x 24 x 10
Each set sub 8 minutes
3 minute recovery between rounds.
……………………………………………………

Posted in Kettlebell UK FB page by Del Wilson
Did the following ladder working both left and right sides for 10 reps per set and counting the 20 reps as one rung of the ladder.
The rules!
1 minute rest between rounds
Transitional rest only between exercises
No putting the bell down between left and right sides.
A1 Cleans RH / Cleans LH x 10
(32 kg)
A2 Jerks RH / Jerks LH x 10
(24 kg)
A3 half snatch RH / Half snatch LH x 10 (24 kg)
A4 Push press RH / Push press LH x 10 (24kg)
Sequence as follows:
A1
A1 A2
A1 A2 A3
A1 A2 A3 A4
A4 A3 A2 A1
A4 A3 A2
A4 A3
A4
Session was comfortably hard
Time taken 36 minutes.

………………………………………….

Mike Stefano 20min Workout

Swing 2min, 1MPH
Clean 2min, 1MPH
Jerk/Snatch Right, 2MPH
Jerk/Snatch Left, 2MPH
Push Press 4min, 1MPH
Half Snatch 4min, 1MPH
Long Cycle 4min, 1MPH

http://www.youtube.com/watch?v=xwyOAPG5qDY

https://www.youtube.com/watch?feature=player_embedded&v=X1VlRmeGoRY

ROUND ONE:
Push Press at 6 minutes / 1 minute per hand followed by one set of Push Ups to failure (keep good form) or 2 sets of 10 to 20.
BRIEF REST

ROUND TWO:
Jerk at 6 minutes / 1 minute per hand followed by one set of Air or Sandbag Squats to failure (keep good form) or 2 sets of 10 to 20.
BRIEF REST

ROUND THREE:
LongCycle at 6 minutes / 1 minute per hand followed by one set of your favorite core exercise to failure or 2 sets of 10 to 20.

…………………………………………

Furnace Workout (by ‘Iron Tamer – YouTube. Workout can also be found at http://strengthdojo.com/what-is-the-furnace-workout/)
Here’s the YouTube Q+A http://www.youtube.com/watch?v=xooSZaQgYYc

Begin from standing with the kettlebell locked out overhead. All sets are  :45 work / :15 rest-transition
Overhead lunge left
Overhead lunge right
Swing
Kneeling windmill left
Kneeling Windmill right
Swing
Getup to palm Left
Getup to palm right
Swing
Full Getup left
Full Getup right
Swing

*Kneeling windmills are Half Get Ups, just windscreen wiper the foot and place hand on floor for one rep)
………………………………………………….

Valery Fedorenko challenges…
1: Snatch – 6min, switch hands as you like, 72 reps MAX (12rpm)
http://www.youtube.com/watch?v=nEbXqO8KYro

2: Press – 4min, switch hands every minute, 20 reps MAX (5rpm)
http://www.youtube.com/watch?v=L6p6SHF0ZXw

3: Swing – 100reps, switch every ten reps
http://www.youtube.com/watch?v=tMN-D0D9DHA

4: Clean – 8 min, switch every minute, 20 rpm, 160 rep MAX
http://www.youtube.com/watch?feature=player_embedded&v=aQ8PtdzFbvc
*warning – the video says something different to the description, but the above is verified!

5: Push Press: 6min, switch every 14 reps, 84 reps MAX (14rpm)
http://www.youtube.com/watch?v=5803oVH61ZM

6: One Arm Longcycle (Jerk): 14min, switch every minute, 8rpm.
http://www.youtube.com/watch?v=HZ_V0og8oDk

7: One Arm Jerk:  2min, one switch, 20rpm
http://www.youtube.com/watch?v=6mFyL-5L-2c

8: Snatch:  8min, one switch, 16rep per minute, 64rpm (128rep MAX)

http://www.youtube.com/watch?feature=player_embedded&v=bsdEM9rnc8k

9: Farmers Hold:  5min static farmers hold. No walking!
http://www.youtube.com/watch?v=Va2ccjlB2bk

10: Longcycle: 8min, 10rpm, switch hand every min (80reps MAX)
http://www.youtube.com/watch?v=t44nznzMN0U

11: Half Snatch:  8min, one switch at 4min, 18rpm (72 rep MAX)
http://www.youtube.com/watch?v=FP-Sjofbc20&feature=youtu.be

12: Swings:  200reps, one switch
http://www.youtube.com/watch?feature=player_embedded&v=FhaYdwfPNuU

13: Juggling:  50reps, switch hands every rep
http://www.youtube.com/watch?feature=player_embedded&v=l6IOX4w–Rc

14: Bottom Up Clean:  60reps, switch hands every 10 reps
http://www.youtube.com/watch?v=hS9An-sSey8

15:  One Arm Longcycle:  20min, switch hand every min, 10rpm (200 rep MAX)
http://www.youtube.com/watch?v=N40SEsiBEQU

16:  Snatch: 6min, 14rpm, 42reps per hand (one switch), 84 reps MAX
http://www.youtube.com/watch?feature=player_embedded&v=FNiWkcBtQZM

17:  Press: 8min, switch every min, 12rpm, 96rep MAX
http://www.youtube.com/watch?v=IDwqDDYeyXQ&feature=youtu.be

18: Jerk and Swing:  4min, 15 rpm, switch hands every min, then straight into swings – 100reps, 50rep each hand.
http://www.youtube.com/watch?v=wtyp6B6GvQg

19: Clean:  20min, 10rpm, switch hands every min
http://www.youtube.com/watch?v=GhyXQWFrNSE

20: Snatch:  300reps, switch hands as you like (every 10reps is recommended)
http://www.youtube.com/watch?v=TIC6Sd0TtAI&feature=youtu.be

21: One Arm Longcycle:  14min, 10rpm, 7min per hand
http://www.youtube.com/watch?v=ir_RIhqvwAM

22: STRONGSPORT One Arm Jerk:  4min, 12rpm, one switch
http://www.youtube.com/watch?v=8w3Y4KDEfnU

23: Clean:  4min, 12rpm, one switch
http://www.youtube.com/watch?v=SEvAbed5jDQ

24: STRONGSPORT One Arm Longcycle:  4min, 8rpm, one switch
http://www.youtube.com/watch?v=_A4_RVbK08E

25: One Arm Longcycle:  1 hour, multiswitch (10rpm MAX)
http://www.youtube.com/watch?v=PLwksqKqHpg

26: Longcycle Press:  6min, 10rpm, multiswitch
http://www.youtube.com/watch?v=JiK6mSbM0a8

27: One Arm CLkean:  6min, 20rpm, multiswitch
http://www.youtube.com/watch?v=7el2il8C6bI

28: One Arm Longcycle:  100reps, 10rpm, multiswitch
http://www.youtube.com/watch?v=K4U8T0P3N9E

………………………………………………………………………………..

Sergey Rachinskiy workout.

Cleans 2min 1mph
Jerks 2min 1mph
Static overhead hold 1min
Static rack 1min
Static dead hold 1min
Swing 1min
Snatch 1min
Switch hands
Jerks 1min
Static overhead hold 1min
Static rack 1min
Static dead hold 1min
Swing 1min
Snatch 1min
Switch hands
Jerks 2min 1mph
Alt. swing 1min
Behind the head romainians 1min
Behind the head jump squat 1min

……………………………………………………………………….

StrongFirst Press Program

Upgrade Your Strength with the Soju and Tuba Press Program

………………………..
WARMUP
10 Deadlift
10 Swings
10 BOR
10 Press
4 sets

WORKOUT (partner rest whilst you active)
12 Double KB Squats
12 Double KB Romainians
4 sets

15 Swings
2 TGU/each
done for time…6min

12 BOR
12 Pushups on KB’s
4 sets

5 Squats
10 Snatches/each
done for time…5min
This section we omitted due to time constraints… go to

12 High Pulls
12 Double KB Thrusters
4 sets
(although I think we did 3 sets)
……………………………….
WARMUP
hip activation

20 swings
5 cleans each
(2 sets lightish bell)

5 presses each
5 squats each
(just the one set)

WORKOUT
30-20-10 swings (light to heavy)
10-20-30 swings (heavy to light)

2KB squat x5
2KB presses x5
(four sets)

2KB romainian deads x5
2KB Pendlay rows x5
(four sets)

1min alt cleans

20sec clean and press alternating

20sec clean and press

1min alt cleans

1min to do..
5 swings 1 pushup AMRAP

Can’t remember what next, but it involved swings and finishing with the 1min swing/pushup thang again.

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