KETTLEBELL WORKOUT XERXES—Week 1 Workout 2

Workout: XERXES
Power, strength, and endurance
Kettlebell: Double and single
Week: 1
Workout: 2

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#kettlebell #workout

Warm-up
Burpee
Squat
Arms overhead
Alt. thoracic rotation
2 minutes

Jumping jacks
30 seconds
Alt. Frankenstein kicks
30 seconds
2 rounds

Workout
Chipper
50 × double kettlebell half snatch
4 × crossfit burpees when bells hit the ground

100 × single kettlebell push press or jerk

FOR TIME

Programming
When to go up in weight? Once the workout is performed at a continuous pace and unbroken then it’s time to go up in weight.

Pick a weight that challenges you.

Break up the reps as 25 snatches, 50 push presses or jerk, and repeat that.

Break up the reps and program 2 to 3 minutes rest in between sets.

Strategy: Pace with the snatches, and sprint before putting the weights down.

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