this is the workout im doing right now: -4 minutes of turkish get ups (both sides) -swings 30 sec. two handed, 30 sec. left handed, 30 sec. right handed, 30 sec.switching hands -clean squat switch for 2 minutes -left hand swing 45 sec. right hand swing 45 sec. -clean and press 5,4,3,2 ladder protocol -bent over rows 5,4,3,2 ladder protocol -clean squat switch for 2 minutes - snatches left handed 1 minute right handed 1 minute 30 seconds to 1 minute rest between sets and i repeat this as many times as i can i use a 16 kg kettlebell and im a 22 year old male who weighs 154 pounds what is your routine using 1 kettlebell? how many times a week do you do it?
all for 10 reps and 20 mins amrap clean and press squat clean turkish get up goblet squat swings not a fan of complex rep schemes or anything like that i just set a time or round goal and just go for it
Magic 50 (by Ross Enamait) 5 snatches per arm 5 swings per arm 10 full burpees x 5 sets cut the rest times as much as your able to. If it is too easy what I have done is up it to 10 sets or change the numbers to 10 snatches, 10 swings and 20 burpees Try it out
if you do them right, swings and getups can already give you a good workout... but then again, it would also do you good if you define your goals so we can point you in the right direction
You need a progression, and since you can't change weight that means volume or density. A program like Enter the Kettlebell or one of the Girevoy sport templates would be best. You want a small number of movements that hit a large number of muscles and joints (the long cycle clean and jerk is particularly good in that regard)
