– Kettlebells with Elevation Mask @ 3000ft30 x 30secs work/30secs rest
Turkish Get Ups
Snatch
Single leg Deadlift
Swings
Clean & Press
6 x Front Squat
6 x Bench Press
6 x Torsonator Power Twist
6 x Kettlebell Snatch
6 x DB Shoulder Press
6 x Bent Over Row
6 x Insteps
6 x Torsonator Power Drive
4 times through
80% of 1RM on each exercise
then
3km Run
20 x Snatches @ 2 x 16kg
20 x Crunches @ 2 x 16kg
20 x Single Leg Deadlift @ 24kg
20 x Floor Press/Fly @ 2 x 16kg
20 x Turkish Get Up @ 24kg
20 x Deep Front Squats @ 2 x 16kg
400m Run
( 5 times through)
20 x Shoulder Press
20 x Bicep Curls
20 x Deadball Slam
(5 times through)
20 x Pull Ups
20 x Push Ups
20 x Deadball Slam
(5 times through)
20 x Torsonator Power Twist
20 x Torsonator Single arm Snatch
(3 times through)
6 x 6 Bench Press@90,100,120,130,120,100kg
6 x 6 Turkish Get Ups @ 24kg
6 x 8 Chin Ups
6 x 8 DB Snatch @ 30kg
6 x 20 Crunches @ 10kg
2 x 50 Kettlebell Swings @ 24kg
Kettlebell Complex
- 8 x 10reps Swing + Snatch + Overhead Squat @ 32kg
- 8 x 10reps Crunch + Get Up + Turkish Get Up @ 24kg
These free workouts have been compiled by our Personal Trainers for you to use at home, gym or park.Our Personal Trainers don’t just put these workouts together for you, they also complete each workout prior to posting.
Regards,
RAWNRG Team.
Keep a 24kg Kettlebell moving for 10 mins.
Snatch, Clean & Press, Figure 8, Sling Shot, Around the World, Swings
These free workouts have been compiled by our Personal Trainers for you to use at home, in the gym or at the park to help you improve your personal fitness (our Personal Trainers also complete each workout prior to posting).
Regards,
RAWNRG Team.
