Abs feeling tender after ARGOS, so wanted a workout not…
Posted by Steven Oldner in CONNECT
Abs feeling tender after ARGOS, so wanted a workout not targeting abs. Uses 55lbs/25kg for swing. Probably could have do 70lbs/32kg.
BPM was 150s for swings, about the same for snatches. Snatches was 45lbs/20kg. Did 8 per side. That's a tough weight for me to snatch.
All in all, nice workout. I'll keep this in rotation.
Just completed WIPEOUT! · 32 min · 💪
Abs feeling tender after ARGOS, so wanted a workout not targeting abs. Uses 55lbs/25kg for swing. Probably could have do 70lbs/32kg.
BPM was 150s for swings, about the same for snatches. Snatches was 45lbs/20kg. Did 8 per side. That's a tough weight for me to snatch.
All in...
WORKOUT SESSION
WIPEOUT
WIPEOUT is a single kettlebell metcon built around explosive power and structured recovery. Three cycles of eight interval swings — six double-arm swings in 15 seconds, 15 seconds rest — alternate with three-minute active recovery blocks that keep the body moving between efforts. After three full cycles, a four-minute AMRAP of dead start half snatches closes out the workout. The swing weight is medium to heavy (around 60% of 1RM), demanding maximal power on every rep. The scoring rule — reps only count if completed inside the 15-second window — keeps quality high and removes the temptation to grind through sloppy reps.