“Beat the Clock” Kettlebell Ladder Challenge

How do you challenge your body, improve your kettlebell game, and see how you stack up?

A GREAT way is to do KB Challenge Workouts like this one once every month or two.

You’ll push yourself both physically and mentally, and you’ll see if your training plan is working!

Let’s do this –

“Beat the Clock” Kettlebell Ladder Challenge

Set your timer for 30 second intervals.

In the first 30 second interval, do 2 kettlebell swings (24k for men, 16k for women). Your rest is the time between when you finish the prescribed number of reps and when the next interval starts.

In the second 30 second interval, you’ll do 2 push ups ..

In the third 30 second interval, you’ll do 1 KB goblet squat (24k for men, 16k for women) ..

And in the fourth 30 second interval, you’ll do 1 burpee.

That’s one round.

Keep the timer going, and start “climbing the ladder” …

So the second round looks like this …

4 swings
4 push ups
2 squats
2 burpees

And the third round looks like this …

6 swings
6 push ups
3 squat
3 burpees

Continue in this fashion until no longer possible.

A score of “7” is solid.

14 swings
14 push ups
7 squat
7 burpees

“8” is great …

“9” is elite …

“10” is your MAX score:

20 swings
20 push ups
10 squats
10 burpees

… but if you’re using the prescribed weights and doing this with 100% legit form, this is VERY TOUGH. Only a small handful out of hundreds and hundreds of folks we’ve put through this workout have done it.

Do this KB Challenge Workout once every month or two, and you’ll get a great feel for how your fitness level is progressing!

Let us know how you do.

Keep training hard –

– Forest Vance
Certified Kettlebell Instructor
Master of Science, Human Movement
Author, Kettlebell Challenge Workouts

PS – Like this workout? Get 32 more like it by clicking below: