Kettlebells are definitely my favorite tool for fitness.
(I think you already knew that.)
I can’t think of another tool that is as versatile and accessible as the kettlebell; it’s why it’s still easy for me to come up with a new workout every week even after a year! There are an unlimited number of ways to put together a kettlebell training session.
I do tend towards my favorite exercises, however, a few of which I included in today’s workout. Turkish Get Ups, Snatches, Thrusters… (oh my!). You might even get some burpees in there if you choose wisely. Enjoy!
If you’re not familiar with the Pentathlon, it was created back in the day by Kettlebell Sport OG Valery Federenko.
The Pentathlon is made up of 5 single-arm exercises: Clean, Clean & Press, Jerk, Half Snatch, and Push Press. Your goal is to find your maximum number of repetitions in a 6 minute set of each exercise, with a 5 minute recovery period between each set. However, there is a repetition maximum (which is different for each lift). You can choose any weight you like for the lifts, and the weight can vary between lifts. You can switch hands as many times as you like, but you cannot set the kettlebell down.
I competed in my first and only Pentathlon event in Aberdeen, Scotland in 2015 with my friend Abigail Johnston. It was a lot of fun, and a nice variation from the typical kettlebell competition. Every once in a while I like to throw it at my students and see how they do. Since the Pentathlon can be quite a long workout, I created an abbreviated version for you in today’s training!
Give it a try and comment on the video with your score.
This has been a long time coming: I’ve created a series of 4-week Kettlebell Sport training programs! So many of you have asked me for programming but can’t afford to do my online coaching, which I totally understand (it’s a big commitment).
The programs do not include technique instruction (stay tuned for a more in-depth program coming later this year), but are perfect if you already know the technique and just want a specific program geared toward a particular Kettlebell Sport lift.
Here’s my first workout for you of 2018. It’s a test of sorts, where you’re going to max out for 1 minute on 7 basic exercises, and then complete a Snatch endurance test. A test of your kettlebell “prowess”, if you will. (Prowess is an awesome word and it came to me while I was uploading this video, so just go with it.) If all goes well, we’re going to retest this workout at the end of the year so you can see how much you’ve improved!
When you’ve completed the workout, please leave a comment on YouTube with the kettlebell weights you used and your numbers for each test. That way, you can easily find your numbers when we retest at the end of the year.