STRATOS
The kettlebell swings after the squats are the hardest. First round, okay, but then they hit me and I had to go down in weight.
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Details like time, how many kbs, etc.
Level: IntermediateResistance: Single and Double Kettlebell
Overall intensity: Moderate to vigorous
Approx. workout duration: 26 to 30 minutes
Approx. total working time: 22 minutes
Member Video(s): 9 video(s)
Facebook Discussion: Public Group (free)
Facebook: Private Group (members only)
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Videos
These are the follow-along videos for this workout. The videos that explain the workout and technical aspects can be found here.
Warm-up Prep Work Workout Cooldown
Task 1
Double kettlebell
Clean from dead into strict press
6 min. amrap
Task 2
Active recovery
4 min.
Task 3
Single kettlebell strict press
4 min
Perform the workout as:
- Task 1
- Task 2
- Task 1
- Task 2
- Task 1
- Task 3
Scoring:
1 point for a strict press
1/2 point for a push press
Total reps x weight for task 1
Total reps for task 3
Add the two numbers together for total scoring
Rules:
You have to stick to the same weight
You need at least 60 points in total for task 1
Task 3 requires at least 30 points
Task 3 needs to be one kettlebell from the two you used for task 1
All rules need to be met, or the scoring doesn’t count
Warm-up details Record scoring Add a note Interact
Videos
These are the important videos with technical details for this workout.
Warm-up Technique Mistakes Alternatives Programming
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