Workouts
Become a Legend with the Harpy Snatcher Challenge
The Kettlebell Snatch Test is commonly used in popular kettlebell certifications as a graduation requirement. It is usually a 5-minute full-body power endurance test, but we have condensed this down to 3-minutes to create the more accessible Harpy Snatcher Challenge. I posted a score of 75 reps in 3 minutes using the new 12kg Harpy Kettlebell. Perform as many Single Kettlebell Snatch reps in 3 minutes. You may set the kettlebell down and switch hands as many times as you like during the test.
Cyclops Kettlebell Challenge: Can You Flip the Goliath
Step 1: First off, make sure you have a strong 2-Hand Kettlebell Swing. If your swing is weak, work on it until it is strong enough to create a weightless kettlebell at the top of the swing.
Step 2: Your first thought would be to pull the kettlebell to your face, but you actually want to push the kettlebell away from you. This keeps the kettlebell from hitting your face, and it forces the handle of the kettlebell over the ball and back into your hand.
Step 3: The handle of the bell should come right back into your hands. If done correctly, you can hinge back into your swing and perform another rep.
Tips & Safety: The stronger your Kettlebell Swing, the more time you will have to push it away from you, catch it, and carry it back into your swing. Remember, you should not be trying to perform a front flip if you don’t have a solid 2-Hand Kettlebell Swing.
Monster Mass Double Cyclops Kettlebell Workout
Perform all exercises in group A before moving to the next group. Rest as needed between sets, but try and move through the workout as quickly as possible.
A1: Kettlebell 2-Hand Turkish Get Up – 5 rounds x 5 reps (each side)
B1: Kettlebell Renegade Row – 5 rounds x 5 reps (each side)
C1: Double Kettlebell Clean – 5 rounds x 10 reps
C2: Double Kettlebell Deadlift to Sprawl – 5 rounds x 10 reps
D1: Double Kettlebell Snatch – 5 rounds x 5 reps
Titan Strength Cyclops Kettlebell Workout
Complete both exercises in set A before moving onto set B. Move through each group as quickly as possible before resting. Once completed with the group, rest as needed and move on.
A1: Kettlebell 2-Hand Clean to Press – 5 rounds x 30 sec
A2: Kettlebell 2-Hand Swing – 5 rounds x 30 sec
B1: Kettlebell 1-Arm Floor Press – 5 rounds x 30 sec (each side)
B2: Kettlebell Figure 8 to Hold – 5 rounds x 60 sec
C1: Kettlebell 2-Hand Sit Up – 2 rounds x 25 reps
Legendbell Harpy Workout
Complete all exercises in set A before moving onto set B. Move through each group as quickly as possible before resting. Once completed with the group, rest as needed and move on.
A1: Kettlebell Thruster – 3 rounds x 30 sec on/10 sec off
B1: Kettlebell Figure 8 to Press – 3 rounds x 30 sec on/10 sec off
C1: Kettlebell Alt Reverse Lunge w/ Front Press – 3 rounds x 30 sec on/10 sec off
Double Werewolf Strength Workout
A1: Double Werewolf Turkish Get Up - 5 Rounds x 1 Rep
B1: Double Werewolf Front Squat - 5 rounds x 10 reps
B2: Double Werewolf Windshield Wiper - 5 rounds x 10 reps
C1: Double Werewolf Renegade Row Push Up - 5 rounds x 8 reps
C2: 2-Hand Anyhow - 5 rounds x 8 reps
Werewolf Core Power Workout
A1: 2-Hand Shinbox Overhead Press - 5 rounds x 8 reps each side
A2: Werewolf Dragon Flag Hold - 5 rounds x 1 rep max time
B1: Double Werewolf High Pull - 5 rounds x 15 reps
B2: Double Werewolf Forward/Reverse Lunge - 5 rounds x 8 reps each side
C1: Unanchored Werewolf Sit Up - 5 rounds x 8 reps each side
Werewolf WOLF-FLOW Workout
A1: Tripod Clean and Press - 5 rounds x 5 reps each side
A2: Double Werewolf Cossack Pyramid - 5 rounds x 5 reps each direction
A3: Dragon Windmill Snatch Flow - 5 rounds x 5 reps each side
A4: Quad Sprawl Flow - 5 rounds x 10 reps
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