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Kettlebell Workouts and Challenges 1.0

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Over 40+ awesome kettlebell workouts and several challenges to complete. This book contains some of the best kettlebell workouts you’ll find. They’re designed by Taco Fleur and 100% original.

 

As a grappler who trains regularly, I was looking for something that would specifically benefit BJJ. I’ve used kettlebells as components of workouts for years so was aware of how effective they are. This book contains a huge amount of information alongside the workouts themselves and has many functional kettlebell movements I hadn’t seen before. The workouts are varied and challenging depending on your level of fitness and the time you have available, so if you’re looking to get into kettlebells or just add to your existing knowledge this is a great book for you. —Chris Rowlands

 

The book contains over 300 pages of detailed workout instructions, beginner to advanced workouts, aimed to the at-home kettlebell enthusiasts, crossfitters, and mma/bjj fighters.

 

 

Following is the table of contents:

Kettlebell Workouts and Challenges 1.0 2

  • WOD Terminology 7
  • How to Score AMRAP Workouts 15
  • How to Structure a Caveman WOD 19
  • Caveman Buddy System 23
  • Warm-up and Mobility 25
  • Bodyweight warm-up routine 25
  • Warm-up and Mobility Exercises 27
  • Thorax Mobility Workout 29
    • Squat dead curl 37
    • Halo reverse lunge and twist 39
    • Hang, scapula depression and lateral thoracic flexion 40
    • Overhead, scapula depression and lateral thoracic flexion 40
    • Pull-over and scap opener 42
    • Spiral press 44
  • Kettlebell Challenges 47
    • The Caveman 500 Clean & Strict Press Challenge 47
    • The HULK Test 50
    • Kettlebell Half Snatch 56
    • WBKC Challenge 64
    • 30 Min. Alt. Half Snatch Marathon 68
    • Cavemantraining 28 Day Kettlebell Swing Challenge 71
  • Kettlebell Workouts 79
  • Drax The Chipper WOD 80
  • Nemesis 85
    • Static Racked Squat 100
    • Static Overhead Hold 103
    • Seated press 105
    • Chest Push-up 107
    • Jump Clap Burpee 109
  • BJJ WOD 113
    • Dead Clean 117
  • WOD Titus—just 19 minutes… easy 120
  • WOD CT20.2 122
  • Colossus WOD—turn yourself into a steel machine 124
  • BJJ WOD for Crossfitters 128
  • Strength and Mobility with Kettlebells 131
    • Single Overhead Reverse Lunge 132
  • 15 Minute Kettlebell Fat Blaster 135
  • The Basics—Beginner Kettlebell Workout 138
  • SIMPLE BUT EFFECTIVE—a kettlebell workout 140
  • The Big ROI—Best 3 KB Exercises 142
    • Sots Press 145
  • HSPU Jerk and Snatch 156
  • One Four Six WOD—amazing freakin workout 158
  • The Galley Slave WOD 161
    • Front Squat AKA Racked Squat 162
  • Trescientos Workout 164
  • Femoris Muerto Strength Workout 166
  • Cinco Tres Cinco 168
  • MADBUNNY WOD—nice hardcore workout 170
  • The Kettlebell WOD Every CrossFitter Should do 172
  • El Cuerpo 177
  • Dead Renegade Farmers WOD 179
  • Duo Brutus 182
    • Swing, Switch and Clean 185
    • Racked Deadlift 190
  • Golden Eagle Workout 194
  • Mamba Workout 197
  • Bison Workout – Extreme Core Workout 200
  • Caveman Kettlebells Silverback Workout 202
  • Gyratorius MMA Workout 204
  • 6 Minute Kettlebell Workout ‘Little Smoker’ 206
  • 10 Minute Long Cycle → Kettlebell Sport 208
  • Clean and Jerk Double Bell 209
  • Strength Workout Helios 214
  • EMOM ‘No Juanita’—Progression is key! 217
  • More, Not Less 220
    • Kettlebell Combo 223
  • Caveman WOD Zamora 234
  • FIVE UNBROKEN—an endurance workout 237
  • WOD CT10.3—FUUUAAARRRK!! 239
    • Gorilla Cleans AKA Alternating Hang Cleans 240
  • Snatchery 2.0 WOD 243
  • Sangre 1.4 247
  • Sneaky Anna—Intense WOD 251
  • NotDoneYet2.0 253
    • Clean and Strict Press 256
    • Kettlebell Half Snatch 263
    • Racked Overhead Squat 269
  • WOD CT10.2—a serious challenge 272
  • The Juggernaut WOD—mercilessly destructive and unstoppable 274
  • WOD Featuring The Overhead Deadlift 276
  • 5 Minutes Half Snatch—a short workout 280
  • Half Marathon Half Snatch 282
  • Bonus Content 285
    • Bonus: How to Design and Administer a Caveman Circuit 285
    • Bonus: How To Run Caveman Boot Camp 292
  • Difference Between ‘Workout’ and ‘Complex’? 297
  • Looking for adventure? Add an experience! 299

1 review for Kettlebell Workouts and Challenges 1.0

  1. Rated 5 out of 5

    nikkibanks (verified owner)

    Fantastic EBook. Perfect for downloading onto my laptop and taking it to the gym and choosing a workout. What makes this book different from anything else on the market? The in depth knowledge and background information. You also get access to videos so you know exactly how to perform the moves. Highly recommended no matter what level you are. Get the book, get started and feel stronger!

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