Free Workout: KB20 - Week 1 Day 1
Over the past year, we've been developing and testing a program requiring nothing but a kettlebell and a pull-up bar. While bodyweight training is phenomenal, just a single added weight can make a huge impact on strength and all around improvement. It's almost time to release the new program, but first we'd like to give you a free trial to the first workout in the program. At nearly 52 minutes, this is a workout where you follow along with our athletes in the Lab. So crank some music, get after it, and let us know what you think!
WEEK 1 : DAY 1
THE WARMUP
2 Rounds
OH Squat - 5
Standing Pigeon - 5 per side
Ham Rock to Reach - 3 per side
Butt Kicks - 20 total
High Knees - 20 total
Speed Skaters - 20 total
THE WORKOUT
Block 1: 3 Total Rounds
Alt Fwd Lunge OH Hold - 30 sec per side
KB Swings - 30 sec
Rev. Def. Front Rack Lunge - 1 min
Bent Over Row - 30 sec per side
Russian Twist - 30 sec
*REST 30 sec*
90 sec AMRAP:
Plank Pike Jacks x 5
Broad Jump to Backpedal x 5
Block 2: 4 Total Rounds
Push-ups x 30 sec
KB Goblet Squats - 30 sec
KB RDLs - 30 sec
KB Toe Goblet Squats - 30 sec
Pull-ups - 1 min max reps
*REST 30 sec*
90 sec AMRAP:
Plank Pike Jacks x 5
Broad Jump to Backpedal x 5
THE COOLDOWN
OH Lunge Hold - 30 sec per side
Golf Stretch - 1 min
Pigeon Pose - 30 sec per side
Child’s Pose - 30 sec
NOTES
Starting Weight Suggestions:
Female:
Beginner - 4kg
Intermediate - 8kg
Expert - 12kg
Male:
Beginner - 12kg
Intermediate - 16kg
Expert - 20kg
Warmup should take less than 5 minutes. Begin Block 1 within 1 minute of completing warmup. Transitions between Blocks and AMRAPs should be approximately 30 sec - 1 minute. Keep track of your rounds during AMRAPs to track your progress.
Block 1 Technique Points:
All lunges should aim for full range of motion (back knee touches floor). During KB Swings, focus on hinging at the hips, maintaining a vertical shin angle, and not “squatting”. Keep a flat, neutral spine during Bent Rows, and do not round your shoulders. KB should NOT bounce off the floor during Russian Twists.
Block 2 Technique Points:
During RDLs, maintain a strict hip hinge, flat back, tight armpits and soft knees. Your heels should remain off the floor for your entire set of Toe Goblet Squats. If this is not possible due to balance, elevate your heels on a 1-2 inch ledge for stabilization. Chin should be getting above the bar for each Pullup rep.
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