Kettlebility

VO2 MAX Workout

This workout should be done at least once a week.

With a relatively light kb (men: 12kg/16kg, women: 8kg/12kg) you will either snatch or one arm swing for 15 seconds, rest for 15 seconds, switch arms and repeat, for 20 minutes - or go for a long as you can with good form.  

If you are utilizing the snatch, the goal is 8 reps per 15 seconds.  Enjoy!

Work Out #1

Mobility Warm Up

20 double hand swings

3-5 reps of Turkish Get Up, alternating arms

3 sets of:

10 double hand swings, 5 single arm swings R & L
10 sling shots to the R/L
20 count box squat (with or without weight)
30 sec—1 min rest

3 sets of:

20 hot potato
5 overhead press
balance on bell/plank or pushups for 20 count
30 sec—1 min rest

20 Double hand swings

Mobility warm down

Work Out #2

Mobility Warm Up

10 double hand swings
5 single arm swings R & L
5 cleans R & L
5 push ups

30 sec—1 min rest

9 double hand swings
4 single arm swings R & L
4 cleans R & L
4 push ups

30 sec—1 min rest

8 double hand swings
3 single arm swings R & L
3 cleans R & L
3 push ups

30 sec—1 min rest

7 double hand swings
2 single arm swings R & L
2 cleans R & L
2 push ups

30 sec—1 min rest

 6 double hand swings
1 single arm swing R & L
1 clean R & L
1 push up

Repeat 1x - 3x

Mobility Warm Down