NEW Kettlebell Challenge Workout (includes video)

I have another free kettlebell challenge workout for you today.

Just change into your workout clothes, grab your KB and give this one a go!

Video Recap

  • 2 Clean and Presses on each side
  • 4 Snatches on each side
  • 12 Goblet Squats
  • 16 Hand to Hand Swings

Repeat this circuit 5 times as fast as possible.

 

Additional notes

Official KB weight for this challenge is 24k (men)/16k (women).

That being said, do NOT attempt the workout with the official weight unless you have an adequate level of strength and conditioning. Meaning, quite simply, that you must be able to handle the load safely and under control for the duration for the workout. If you’re not ready yet for the official weight, no worries – do the workout with a lighter weight that you know you can handle, but will still challenge you.

Bottom line, use good judgement, and work out safely. Enough said :)

 

Time standards

Done with good form, non-stop, each round/circuit will take you approx 1:30 to 1:45 to complete. With that in mind, here are some general guidelines for time:

14 mins or less = good
12 mins. or less = great
10 mins. or less = elite

Enjoy the workout – and the rest of your weekend!

Oh – and would love to hear how you do, in the comments section below.

Forest

 

PS – I originally wrote this workout for my kettlebell juggling expert friend Logan Christopher to share with his readers … and he actually ended up taking the challenge himself and catching it on video.  He smoked it :)  Check it out:

PPS – Logan and I met in person a couple of months ago at a business conference … we got to talking, and given that Logan is actually in the Santa Cruz area – only a couple of hours drive from where I am (in Sacramento) – we thought it would be great to collaborate on a kettlebell workshop. We could bring our own unique viewpoints and talents to share, for an awesome experience.

**4/16 update – workshop date set and registration open!  Click here for details and to sign up**

So, if you are interested, good news.  The workshop is on, for sure. The date is set, and the sign up page is almost ready.

I will have more details about that workshop coming for you early next week. Stay tuned :)  And make sure to sign up for my email newsletter to be the first to find out when it’s open, if you haven’t done that yet, by simply dropping your best email address into the box at the upper right of the page.  Thanks!

**4/16 update – workshop date set and registration open!  Click here for details and to sign up**

6 comments… add one
  • Hello Forrest and Logan.
    As a KB and Dragondoor devotee, I can say that my kettlebell work (along with low-carb diet, tai chi, bagua, and qigong) has kept this diabetic “normal” and drug-free for 2 years. Your Kettlebell workout is most interesting, and I shall try to incorporate it in my workouts. Thank you both for the inspiring videos! ~Steve

  • Will "Doc" Watson

    It’s a beast. Ended up with 30-60 second rest intervals between cycles, after the first 2 cycles. Thanx!

    Doc

    13:26/ 24 kilo. 5-7, 215, 59yrs. old

  • admin

    Nice Will!

    I agree – it’s hardes than it looks 🙂

    Keep training hard –

    Forest

  • admin

    Thanks for reading Steve and keep training hard my man –

    Forest

  • Aaron

    Hi Forest good work-out, the Goblet Squats were the worst part
    for me did it in 9:14 with 24kg, I had some room for immproovement as well since as I said I ended up pausing at the top of several of the squats. I am 6’3″ 240lb male 37years old. I tryed it again with a 32kg and that time it was my lungs burning with my legs had to take rests between rounds, stopped after 4th due to shoulder, but I “wanted” to stop much earlier probably earying 3rd rnd took 12:56 to get through 4rnds. Thanks for a fun one. hope to get to Logon’s and your level of fitness some day.

  • admin

    Nice Aaron! Way to go!

    This one is a beast with the 32k 😉

    Forest

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