21-15-9 of:
kettlebell swings
push-ups
50 squats after each round
Tag Archive: kettlebell swing
For time: 150 kettlebell swings, 1.5/1 pood
Russian style for freshmen (up to eye level), American style (directly above head) for everyone else.
A “chipper” is a longer workout, typically one round for time, that you just “chip away” at. Some say it’s a workout that, at the end, makes you feel like you feel like you were fed through a chipper. This is a scaled-down version of a mainsite chipper:
For time:
20 Wall ball shots, 15/8
20 Sit-ups
20 Box jump, 24/20″ box
20 Push-ups
20 Double-unders
20 Thrusters, 35/15 lb dumbbells
20 Pull-ups
20 Kettlebell swings, 1.5/1 pood
20 Dips
20 Burpees
20 Walking lunge steps
20 Knees to elbows
AMRAP 7 minutes the following rep scheme:
3 thrusters (95/65)
3 kettlebell swings (1.5/1 pood)
6 thrusters
6 kettlebell swings
9 thrusters
9 kettlebell swings
12 thrusters
12 kettlebell swings
15 thrusters
15 kettlebell swings
Keep increasing in reps of 3 until the 7 minutes is up. If you complete round of 15, go on to 18. If you complete round of 18, go on to 21 etc…