Archive for May, 2013

Kettlebells and Sprints

Posted: May 15, 2013 in Uncategorized

WP_20130515_005I tested this workout this morning, made a few tweaks, and I’m proud to say this an awesome workout for a crisp, sunny morning.  Have at it:

2 lap run (1/2 mile)

30 Double-Handed Swings

1 lap sprint (.25 mile)

30 Single-Handed Swings (15 each side)

2 lap run

30 Two-Handed Releases

1 lap sprint

30 Figure 8’s (15 each direction)

2 lap run

100 kettlebell situps


I used greenie for the whole thing (12KG) and it was a good workout.  I finished in about 30 minutes (not including situps).  got a 2 mile run in, and a bunch of good swings.  (We start with a half-mile run, so that by the time you get to the quarter-mile it will feel short, so you should sprint it.  It’s all psychology!)  My runs were at a 9 min/mile pace, and my sprints we at a 8 min/mile pace.  (Give or take… I’m sucking wind on the hills near my house… so if you use a track, step it up if you can.)

When you get to the situps, put on a nice long song and try to finish all 100 before the song is over.  My new favorite is Guns n’ Roses, November Rain.  It’s 9 minutes long and it has a false ending at about 7 minutes in… so just when I think I’m not going to make it, I’ve got 2 more minutes to pound it out till the end.

Try it out, and let me know what you think!