Kettlebell Cross Workout

7 RFT: 20 KB Swing  1/1 TGU 7/7 KB Snatch 

10r: 10 - 1 Strict Pull-up  20 - 2 Air Squat 10 - 1 Dips 20 - 2 V-Ups

20r: 10 KB Swing / Plank 5/5 KB Clean / V-ups 5/5 KB Snatch / Burpees 1 min REST & Switch

Part A: 3 Strict Pull-ups (with 8kg KB or more) 2 Strict Pull-ups (with 12kg KB or more) 1 Strict Pull-up (with 16kg KB or more) 2 Strict Pull-ups (with 12kg KB or more) 3 Strict Pull-ups (with 8kg KB or more) Part B: 10 r: 1/1 Military Press 10-1 Push-ups (every round one rep less) 1-10 Knees to elbows (every round one rep more) 1/1 TGU

Program Soju i Tuba został stworzony przez Marka Limbago oraz Joey'a Yanga w celu zwiększenia maksymalnego powtórzenia w military pressie. Więcej o Soju i Tuba przeczytacie na stronie StrongFirst -  http://www.strongfirst.com/upgrade-your-strength-with-the-soju-and-tuba-press-program/ . Workout Soju i Tuba opiera się na kilu powtórzeniach, kettlem o 4 (lub 2) kg mniejszym, niż ten użyty do 1 RM (rep max). Jeżeli w pressie masz maxa 32 kg, wtedy do tego programu używasz kettla 28 kg. Przerwy miedzy setami powinny wynosić co najmniej 3 minuty. Ćwiczyć można co 3 dni, lub częściej. Osobiście wybrałem wariant pierwszy.

10 r: 5 Deadlift 10 KB Swing 5 Push-up 1 Pull-up

For Time: 30 KB Swing 30 Goblet Squat 20 Push-up 20 V-ups 20 KB Swing 20 Goblet Squat 15 Push-up 15 V-ups 10 KB Swing 10 Goblet Squat 10 Push-up 10 V-Ups 5/5 KB Swing 5/5 KB Front Squat 5 Push-up 5 V-ups

30 min EMOM: Max Burpees 3/3 Military Press 3 Strict Pull-up

3r: 9 Goblet Squat  6 Goblet Squat (+4kg) 3 Goblet Squat (+8kg) 4r:  8/8 KB Swing 6/6 KB Swing (+4kg) 4/4 KB Swing (+8kg) 5r: 5/5 KB Snatch 4/4 KB Snatch (+4kg) 3/3 KB Snatch (+8kg) Swing we make about 4 kg more kettlebell than Snatch. Eg. 8/8 swing - 24kg, 6/6 - 28kg, 4/4 - 32kg; 5/5 snatch - 20kg, 4/4 snatch - 24kg, 3/3 snatch - 28 kg.

10r: 5 KB Snatch 5 KB OHS 5 Sots Press 1 TGU Switch hand and repeat

7r: 15 V-ups 3/3 Heavy KB Clean&Press 3/3 KB Windmill 3/3 KB OHS

10r: 10 KB Swing 5 Push-up

5r: 5/5 KB Swing (in the next round +5) 3 Push-up  (in the next round +3) 1/1 Military Press  (in the next round +1) 100 s Plank  (in the next round -10)

10r: 10 Strict Pull-up (in the next round -1) 20 Push-up (in the next round -2) 5 s Plank (in the next round +5s) 10 KB Swing (in the next round +1)

7r: 5/5 Military press 3/3 KB OverHead Squat 1 min Burpees 

8r: 15 Wallball 10 V-ups 5/5 KB Push Press

5r: 300 m RUN 20 KB Swing 10/10 KB Clean 5/5 KB Overhead Squat

20 r: 30 s OH* Swing 1 TGU Switch hand  *OH - one hand

10 r: 30 s KB Swing 30 s REST 60 s KB Snatch 60 s REST

3R: (L*) 1 OH* KB Swing - 1 KB Clean - 1 KB Front Squat - 1 Military press* - 1 Reverse TGU (R*) 1 OH KB Swing - 1 KB Clean - 1 KB Front Squat - 1 Military press - 1 Reverse TGU (L) 2 OH KB Swing - 2 KB Clean - 2 KB Front Squat - 2 Military press - 1 Reverse TGU (R) 2 OH KB Swing - 2 KB Clean - 2 KB Front Squat - 2 Military press - 1 Reverse TGU (L) 3 OH KB Swing - 3 KB Clean - 3 KB Front Squat - 3 Military press - 1 Reverse TGU (R) 3 OH KB Swing - 3 KB Clean - 3 KB Front Squat - 3 Military press - 1 Reverse TGU (L) 4 OH KB Swing - 4 KB Clean - 4 KB Front Squat - 4 Military press - 1 Reverse TGU (R) 4 OH KB Swing - 4 KB Clean - 4 KB Front Squat - 4 Military press - 1 Reverse TGU (L) 5 OH KB Swing - 5 KB Clean - 5 KB Front Squat - 5 Military press - 1 Reverse TGU (R) 5 OH KB Swing - 5 KB Clean - 5 KB Front Squat - 5 Military press - 1 Reverse TGU Now take on the heavier KB and reapat (eg. 16-20-24 kg) *OH - one hand *L - left hand *R - right hand * or push-press or ...

EMOM 30 min 5 Push-Ups 5/5 KB Front Squats 5/5 KB Clean&Press 40 s PLANK 5/5 KB Swing

5r: 5 KB Swing 5 KB Snatch 5 KB Clean and Press 5 Front Squats 1 Reverse Get-up Now switch hands and repeat. More info about Deep Six - http://www.strongfirst.com/how-to-conquer-the-dreaded-deep-6/

EMOM 30 min* 10 KB Swing 1 TGU (L) 1 TGU (R) *every 6 min heavier KB (eg 16 - 20 - 24 - 28 - 32 kg)

9 RFT: 8 KB Swing 7 Goblet Squat 6 KB Halo 5 Push-ups 4/4 KB Swing 3/3 KB Military Press 20 s Plank 1/1 TGU

For Time: 21-15-9 KB Double Thrusters Strict Pull-ups

10 RFT: 5 Push-ups 6 V-ups 5 Ring rows 6 Bicycle Crunches 5/5 KB Swing 20 s Plank

15 min AMRAP 1/1 KB Snatch 1 Strict Pull-up 2/2 KB Snatch 2 Strict Pull-ups 3/3 KB Snatch 3 Strict Pull-ups ... e.t.c WOD by Ania A. Mój wynik: 9r / KB 20kg / 14.09.2017

10 RFT: 4/4 KB Front Squat 3/3 KB Sots Press 20 s Plank 10 KB Swing

EMOM 30 min 1/1 TGU 2/2 Windmill 3/3 KB Military Press

PART A: 5 r: 60s KB Swing 10s REST 50s KB Swing* 20s REST 40s KB Swing* 30s REST 30s KB Swing* 40s REST 20s KB Swing* 50s REST *heavier KB than in the previous round (for example 16-20-24-28-32kg) PART B: 8 r: 20s PLANK 10s REST

Max Strict pull-ups unbroken  More info:  http://www.worldpullupday.com Mój wynik: 13 / 9.09.2017

WOD wzorowany na workoucie 14.5 z Crossfit OPEN z 2014 roku. Zamiast sztangi używamy dwóch kettli. For Time: 21-18-15-12-9-6-3 Double KB Thrusters Burpees* *Each burpee must be performed perpendicular to and facing the kettlebells. The chest and thighs touch the ground at the bottom.

Part A: 12 RFT: 4 KB Halo 4/4 KB Swing 4/4 KB Front Squat 4/4 KB Clean 4 Push-ups 4 min Rest between part A&B Part B: 3 min Max Snatch 2 min Rest 2 min Max Goblet Squat 1 min Rest 1 min Max Burpees Mój wynik: Part A: 36:56 min Part B: 60 / 31 / 20 KB 20kg / 7.09.2017

5 RFT: 5/5 KB Swing 5/5 KB Front Squat 5/5 KB Clean 5/5 Pistols 5/5 KB Snatch

3 RFT: 25 OH KB Swing (L) 25 Goblet Squat 25 Sumo Deadlift 25 Push-ups 25 OH KB Swing (R) WOD by Ania A.

For Time: 20 KB Swing 33 KB Clean 20 KB Swing 33 KB Snatch 20 KB Swing 33 Goblet Squat 20 KB Swing 33 V-ups 20 KB Swing 33 Burpees

3 R: 40 KB Swing Max Push-ups unbroken Max Pull-ups unbroken Max Plank unbroken 3 min Rest

For Time:  21 - 15 - 9  Burpees KB Swings Double-Unders

20 min AMRAP 5 Pull-Ups 10 Push-Ups 15 Air Squats

5 RFT: 800 m Run 30 KB Swing 30 Pull-ups

3 RFT: 400 m Run 21 KB Swing 12 Pull-ups

For Time: 50 - 40 - 30 - 20 - 10 KB Swing Burpees TC: 25 min WOD by Ania A. Mój wynik: 23:38 min / 31.08.2017 (KB 2x14 kg)

For Time: 40 KB Swing 12 KB Halo 40 KB Swing 12/12 KB Snatch 40 KB Swing 12/12 KB Lunges Over Head 40 KB Swing 12/12 KB Sit-ups 40 KB Swing 12 Man Manker TC: 60 min

For Time: 100 KB Swings 90 Air Squat 80 KB Swings 70 Sit-ups 60 KB Swings 50 Lunges 40 KB Swings 30 Push-ups 20 KB Swings 10 Strict Pull-ups

For Time: 7 min Burpees Jeżeli zależy wam na dokładnych wynikach, można użyć drążkach, do którego będzie trzeba doskoczyć. Najlepiej aby przy wyprostowanych rękach, od czubków palców do drążkach było ok. 5-10 cm odległości. Mój wynik: 93 Burpees / 2016 r.

For Time: 25 V-ups 50 KB Snatch 25 Push-up 50 KB Swing 50 Burpees 50 KB Clean & Push-press 50 Mountain climbers Mój wynik: 18:40 min / 7.04.2017 (KB 20 kg)

20 min AMRAP 3 Strict Pull-ups 3/3 KB Snatch (Heavy) 9 V-ups WOD by Ania A. Mój wynik: 16r+2 / 16.06.2017 (KB 20kg)

5 RFT: 300 m Run 20 KB Swing (Heavy) Max Push-ups WOD by Ania A. Mój wynik: 14:59 min / 17.05.2017  (KB 24kg; 55 push-ups z 5kg talerzem)

10 R: 2 min na rundę: 1 TGU + 5 Military Press 1 TGU + 5 Military Press Max V-ups do końca rundy Military press wykonywane w połowie TGU. Po wykonaniu 5 pressów, dokańczamy TGU. Wynikiem jest ilość wykonanych v-ups. WOD by Ania A. Mój wynik: 105 v-ups / 26.04.2017 (KB 16kg)

10 RFT: 50 SU / 25 DU 5/5 KB Swing 5/5 KB Snatch 5/5 KB Lunges Over Head 5 TTB TC: 60 min Mój wynik: 57:40 min / 26.08.2017 (su, KB - 20kg)

5 RFT: 10/10 KB Snatch 10 Push-ups 10 Goblet Squat 3 Strict Pull-ups 30 sek Plank TC: 30 min Mój wynik: 29:35 min / 23.08.2017 (in a 9kg vest; KB - 20 kg)

5 RFT: 5/5 KB Military Press 6 KB HALO 10 Goblet Squat (Heavy) TC: 15 min Mój wynik: 13:30 min / 9.06.2017 (press - 20kg; goblet squat 32kg)

For Time: 100 KB Snatch TC: 5 min Popularny test. Można zmieniać rękę i odkładać kettlebell. Mój wynik: 4:40 min / 3.06.2017 (20 kg)  4:14 min / 24.06.2017 (20 kg) 

For Time: 1 KB Swing 5/5 KB Snatch 2 KB Swing 5/5 KB Snatch (...) 19 KB Swing 5/5 KB Snatch 20 KB Swing 5/5 KB Snatch TC: 30 min Kettlebell do swingów powinien być min. o 8kg cięższy, niż ten używany do snatchy. WOD ze strony: veganworkout.org.pl Mój wynik: 28:23 min / 10.05.2017 (28kg; 16kg)

10 RFT: 10 KB Swing (Heavy) 5/5 KB Snatch 5 Push-ups 5 KB Goblet Squat (Heavy) TC: 30 min Mój wynik: 31:58 min / 29.04.2017 (swing&goblet squat - 28kg; snatch - 20kg; push-ups +5kg)