Kettlebell Workout Of The Week : WOW #2

Kettlebell MetCon

Warm up: Joint Mobility And Dynamic Movement (10 minutes)

Main Workout

4 minute Density Piece
Complete as many rounds of this circuit in 4 minutes
Complete  2 block of this density piece
Rest 90 seconds between blocks

1. Single Kettlebell Swing/ Clean/ Squat/ press x 1 minute per arm (no rest)
2. Kettlebell Hand to Hand Swing x 1 minute
3. Kettlebell Squat x 1 minute ​

Moving Swiftly into....

Sprints (Tabata Protocol) 20 seconds work / 10 seconds rest x 8 rounds


Rest 3 - 5 mins Then....

4 minute Density Circuit : 1 minute per exercise x 2 (1 Minute rest between)


1) Burpees
2) Mountain Climbers
3) Medicine Ball Slams
4) Bunny hops onto bench / Step

Cool down & stretch x 10 mins: Animal flow / Yoga etc

Remember to connect with me in the WPU Collective  facebook group and let me know how you did!