Crush Your Week: 5 Kettlebell and Burpee Workouts
This week's workouts, courtesy of Spartan SGX Coach Todd Cambio, will provide you with some of the most functional athletic training a Spartan racer could endure.
Throughout races, Spartans run, jump, carry, crawl, climb, and more, just to reach that coveted finish line. To do these movements right, you have to be constantly working to increase your athleticism, strength, power, and stamina — and what better way to do so than burpee and kettlebell combos?
What are the benefits of kettlebell workouts?
Kettlebells are common at most gyms, and here's why you should pick one up the next time you're hitting weights:
- Versatile workouts
- Improved core strength
- Increased muscular endurance and stamina
- Reduced injury risk
- Improved mobility and range of motion
Workout: Monday
A 5-round workout with no rest between rounds and 5 reps per side per exercise (for 10 reps per exercise).
- Single-arm KB swing
- KB snatches
- Single-arm KB clean
- Single-arm overhead KB press
- Front KB squat
Workout: Tuesday
Mark a 15-meter distance away with your KB to create a 30-meter, down-and-back stretch. Complete the following:
- 1 run (down and back is one run), then 1 burpee
- 2 runs, then 2 burpees
- 3 runs, then 3 burpees
- Continue until you reach 8 runs and 8 burpees, then work your way back down to 1 run and 1 burpee
Workout: Wednesday
An AMRAP (as many reps as possible) workout with 4 rounds. Do 40 seconds of work per exercise, striving to get as many reps as you can before resting 20 seconds and moving to the next exercise. Rest 60 seconds between rounds.
- Suitcase KB deadlifts
- KB gorilla cleans
- See-saw KB press
- KB gorilla rows
Workout: Thursday
Start with 15 kettlebell swings and 1 burpee, then move on to 14 kettlebell swings and 2 burpees, 13 kettlebell swings and 3 burpees, and so on. Finish after you complete the last round: 1 kettlebell swing and 15 burpees.
Workout: Friday
Circuit I: 12-minute AMRAP
- 10 KB clusters (clean, squat and press)
- 10 bent-over KB rows
- 10 KB swings
Circuit II: 5 rounds, 1 rep per exercise
- KB Turkish get-up (left side)
- KB Turkish get-up (right side)
