ROAR

A very enjoyable leg workout. You have to go heavy or you will not enjoy the intended effects from the workout. Of course, only as heavy as you can maintain good form and technique. I went for the 2 x 24kgs, but I could have gone for the 2 x 28kgs for task 1 if I had them. 

I love workouts where there is no need to rush for the strength work. You have 30 seconds to perform one double kettlebell clean and jerk. I perform the clean Hardstyle so that I get more benefits from it. The first 10 seconds are to get the weight into racking and you hold the rack until the next 10 seconds start, then you jerk the weights overhead, and you hold them until the next 10 seconds start, in those, you return the weights to dead. You can work with one kettlebell if you are not ready for double kettlebell work, and you switch sides on the next round.

The next part of the task is just one clean and racked squat. Again, I use Hardstyle for the clean and try to slow the squat as much as I can. You’ll find, the heavier you go, the faster you want to do that squat. If you find you are going too fast and compromising form, then go down in your weights. You can use one instead of two kettlebells, and switch sides on the next round.

We follow up with bodyweight work, which acts like active recovery but is also great to get looser for your next heavy reps.

We finish the workout with two faster and lighter tasks for reps. Double kettlebell jerk for the first 3 minutes AMRAP, and double kettlebell racked squat for the last 3 minutes AMRAP. It’s a great way to end the workout. But even though we are going down in weight for these fast reps, maintain good form and technique, and don’t sacrifice it for reps. It is not worth it!