This block incorporates KB lifts and swings. Perform each exercise for 60s in a circuit format and rest 60s after each exercise for 2 rounds = 20 total minutes. For unilateral exercises, switch sides at the 30s mark.
HIIT 60:60 for 20 Kettlebell(Swap w/dumbells or vipr)
HIIT
Circuit
x 2
LLT
KB Dead Cleans
time
60s
intensity
8
Tempo
explosive
Rest
60s
time
60s
intensity
8
Tempo
explosive
Rest
60s
| Set | Time | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 60s h:m:s | 8 RPE | Explosive | 60s (h:m:s) |
| 2 | 60s h:m:s | 8 RPE | Explosive | 60s (h:m:s) |
30s each side
LMT
Alternating KB Swing with Side Step
time
60s
intensity
8
Tempo
controlled
Rest
60s
time
60s
intensity
8
Tempo
controlled
Rest
60s
| Set | Time | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 60s h:m:s | 8 RPE | Controlled | 60s (h:m:s) |
| 2 | 60s h:m:s | 8 RPE | Controlled | 60s (h:m:s) |
LMT
KB Bentover Rotational Row
time
60s
intensity
8
Tempo
controlled
Rest
60s
time
60s
intensity
8
Tempo
controlled
Rest
60s
| Set | Time | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 60s h:m:s | 8 RPE | Controlled | 60s (h:m:s) |
| 2 | 60s h:m:s | 8 RPE | Controlled | 60s (h:m:s) |
30s each side