Cardio Coach Volume 7 - Kettlebell Style

10 min warm up

Cardio Coach Volume 7 - Kettlebell Style
Warm up - 4:00 - 80 swings
12kg, 10 2hd sw x 8 (15/15)


Steady 1 - 3:00 - 100 swings
12kg, 100 nonstop swings (2:30/30)
* 20 2hd, 20 tr, 1/2 sw ladder x 2, 5/5 x 2, 10/10

Challenge 1 - 21:00 - 640 swings
Interval 1
Level 3
20kg; 30 swings (45/15), 30 swings (45/15), 40 swings (1:00) - 100 swings
Level 2
12kg; 100 nonstop swings
* 20 2hd, 20 tr, 1/2 sw ladder x 2, 5/5 x 2, 20 2hd
Interval 2 (modified for grip fatigue)
Level 3
20kg; 20 swings x 4 (30/15) - 80 swings
Level 2
12kg; 100 nonstop swings
* 20 2hd, 20 tr, 1/2 sw ladder x 2, 5/5 x 2, 20 2hd
Interval 3
Level 3
20kg; 20 swings x 4 (30/15) - 80 swings
Level 2
12kg; 100 nonstop swings
* 20 2hd, 20 tr, 1/2 sw ladder x 2, 5/5 x 2, 20 2hd
Interval 4
Level 3
20kg; 20 swings x 4 (30/15) - 80 swings

Steady 2 - 3:49 - 80 swings
30 sec rest
12kg, 40 sw combo x 2 (1:00/30)
* 10 2hd, 10 tr, 1/2 sw ladder, 5/5

Challenge 2 - 15:00 - 200 swings, 100 snatches
Alternate intervals 5 times:
Interval 1 - 12kg, 5/5 snatches x 2 (1:00/30)
Interval 2 - 16kg, 40 2hd sw (1:00/30)

Steady 3 - 3:50 - 80 swings
30 sec rest
12kg, 40 swing combo x 2 (1:00/30)
* 1 sw, tr, 1 sw, 1 tr
* 2 sw, tr, 2 sw, 1 tr
* 3 sw, tr, 3 sw, 1 tr
* 4 sw, tr, 4 sw, 1 tr
* 5 sw, tr, 5 sw, 1 tr

Challenge 3 - 5:00 - 100 swings
20kg, 10 2hd sw x 10 (15/15)

Totals - 1280 swings, 100 snatches

Cool down, foam roll & stretch

2012 Challenge: 4280