KFFCU Workouts

"Graham"
49 Double KB Press

120m Run
42 Double KB Press

120m Run
35 Double KB Press

120m Run

28 Double KB Press

120m Run

21 Double KB Press

120m Run

14 Double KB Press

120m Run

7 Double KB Press

120m Run

Unter 18 min => Gewicht erhöhen!

"Mikemania"

100m Sledpull 75% Bodyweight

10 Clean&Jerk 55kg
10@ KB Snatches

100m Sledpull 75% Bodyweight

8 Clean&Jerk 55kg
8@ KB Snatches

100m Sledpull 75% Bodyweight

6 Clean&Jerk 55kg
6@ KB Snatches

100m Sledpull 75% Bodyweight

4 Clean&Jerk 55kg
4@ KB Snatches

100m Sledpull 75% Bodyweight

4 Clean&Jerk 55kg
4@ KB Snatches

100m Sledpull 75% Bodyweight

"Sarah"

3 rounds for time of:
100 Walking lunges
80 alternating kettlebell swings
60 sit ups
40 back extensions
20 pullups
10 burpees

Freaky Friday #01

5 rounds

400m run

1 Throw with ultrastone 50kg & carry back

10 Clean&Jerk 60kg
5 heavy tire flips

Freaky Friday #02

for 3 people / if more people take part then add excercises while waiting for run

A runs with sled pull to B / A stays there
B runs with sled to C (where A was) / B stays there

C runs with Sled to A / C stays there
A runs with sled to B

and so on.... till someone failed ;-)

Styles for the 10.000 Kettlebell Rep-Challenge:
@ = each arm

"Grahamm Style"
Swings 20@-18@-16@-14@-12@-10@-8@-6@-4@-2@
Cleans 20@-18@-16@-14@-12@-10@-8@-6@-4@-2@
Snatches 20@-18@-16@-14@-12@-10@-8@-6@-4@-2@
= 660 Reps

"modified Graham-Style"
20@x Swings / 20@x Cleans / 20@x Snatches
18@x ...
16@x
...
2@x Swings / 2@x Cleans / 2@x Snatches

Other Workouts