No Foolin' April Kettlebell Workout

kettlebell-arrayThis month's SFG/RKC kettlebell workout is a tribute to my favorite lift - the Clean and Press! - and favorite bodyweight movement - the Pull Up! Modify as needed and remember... SAFE AND EFFICIENT movements > volume!

Warm Up:

  • Hip Hinges x 10
  • Wall Slides (Yes.  Wall Slides.  Do them.) x 10
  • Down-Dog Push Up x 10

Clean and Press / Pull Up:

3 rounds

  • 30 sec Clean/Press/Transfer // Rest 30 sec
  • 45 sec Clean/Press/Transfer // Rest 45 sec
  • 60 sec Clean/Press/Transfer // Rest 60 sec
  • Bodyweight or Lightly Assisted Strict Pull Ups **
  • 1-2 min rest between rounds

Heavy 2-Handed KB Swings:

3 rounds

  • 10 x 2-Handed Swings (15 sec rest)
  • 15 x 2-Handed Swings (20 sec rest)
  • 20 x 2-Handed Swings (30 sec rest)

Finish with appropriate cool down and stretching!