Hello readers! This is BRAND NEW to Strong Figure, so let me introduce our newest concept:
Strong Figure Conditioning Workouts!
Click the above link so that you can read more on why we’re bringing you conditioning workouts…and why only three times per week.
Without further ado, the first workout is the following:
12 Minutes: As many rounds as you can–
- Max effort kettlebell swings (as heavy as possible, Russian or American)
- 50 Double Unders
Set the clock for 12 minutes. Start with heavy KB Swings. Swing until you have to put the KB down. See below for a KB swing tutorial if new to this movement. Once done, complete 50 double unders–or 150 singles if you can’t do double unders. Repeat for the duration of all 12 minutes.
Substitutions:
- If you can’t do double unders, you’ll be jumping rope 150 singles instead.
- If you don’t have a kettlebell handy, sub max effort push-ups, chest to ground! Use your knees if you have to!
- If you don’t have a jump rope, sub 50 air squats for the jumps.
POST YOUR RESULTS in the COMMENTS BELOW! How many rounds did you complete?
Extras:
Peanut Butter Stuffed Chocolate Chip Cookie Recipe (Low carb, high protein! You can get your Quest items through Strong Figure! just click the Quest banner in your sidebar)
The Death of Steady State Cardio: A great read from one of my favorite sites, T-Nation!
Hey Steph, Thanks for posting these KB workouts! I finally made time to bust one out today. I did 220 KB swings (35#) and 100 DU in the 12 mins. I initially did 130 swings before the first set of DU. I alternated b/t Russians double hands and single hands.
That sounds awesome Chad!! Way to go! Hope your rotations are going well!