Pat shares a few sample routines from his upcoming collection of Kettlebell Fighter Complexes. Please enjoy.
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3 Kettlebell Fighter Complexes | Intense and Time-Efficient
The 3 Fighter Complexes
Routine 1: Clean Up Duty
8 reps x double clean
60 seconds x rack hold
120 seconds x bag work.
4 rounds, no rest.
2 x 20 – 24kg men; 2 x 12 – 16kg women.
Routine 2: Old School Lead In
30 seconds x 2H swing
30 seconds x hardstyle plank
60 seconds x jumping rope
5 rounds, no rest.
24kg men; 16kg women.
Routine 3: Snatch It
Snatch (right) x 20 seconds
Jab (right) x 20 seconds
Single arm plank (right) x 20 seconds
Switch sides and repeat. 4 rounds total, no rest.
16 – 24kg men; 8 – 16kg women.
Related Episodes
New eBook: Introduction to Kettlebells – Just $1 on Amazon!
Recently, I wrote a short (read: 30 pages) eBook called Introduction to Kettlebells, which is now available on Amazon for a whopping — brace yourself! — $1.
You can snag it here ==> https://amzn.to/2HgwJgO
Short story: Introduction to Kettlebells is a quick and dirty reference guide to the core single kettlebell techniques — exercises like the swing, snatch, clean, get up, squat, etc — and a simple, 7-day training cycle for getting strong and tough.
Inside the eBook are instructional pointers, pictures of each technique, and links to video tutorials. Finally, a simple and straightforward collection of workouts for improving general physical preparedness with just one kettlebell.
While this eBook is aimed at beginners, I think even veterans will get something out of it, since it’s always good to brush up on technique and return to basics.
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