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Fat Loss is a Battle – Workout 4

This is the fourth installment of the Fat Loss is a Battle series:

5 rounds of:10 16kg Kettlebell Snatch, each Side
10 Double Unders

Substitutions

Kettlebell Snatches can be performed by dumbbells. Some bodyweight exercises can be burpees, pullups, or squat jumps.Double Unders can be substituted by sprints or any high intensity cardio.

Progressions

Beginner

Level One

3 rounds of:

2 16 kg Kettlebell Swing, each Side
2 10-Yard Sprints, back and forth (30-40 yards total)
Rest 60 seconds

Level Two

3 rounds of:

3 16 kg Kettlebell Swing, each Side
3 10-Yard Sprints, back and forth (50-60 yards total)
Rest 60 seconds

Level Three

3 rounds of:

3 16 kg Kettlebell Clean, each Side
3 10-Yard Sprints, back and forth (50-60 yards total)
Rest 60 seconds

Level Four

3 rounds of:

3 16 kg Kettlebell Clean, each Side
3 10-Yard Sprints, back and forth (50-60 yards total)
Rest 30 seconds

Level Five

4 rounds of:

3 16 kg Kettlebell Clean, each Side
3 10-Yard Sprints, back and forth (50-60 yards total)
Rest 30 seconds

  • I want beginners to start off with a simple kettlebell or dumbbell swing. Switch over to kettlebell or dumbbell cleans in level three. Double Unders will be replaced by sprints or running. Start off by taking 60 seconds rest in between each set, and steadily drop to 30 seconds rest between each round.


Intermediate

Level One

5 rounds of:

3 16 kg Kettlebell Clean, each Side
3 10-Yard Sprints, back and forth (50-60 yards total)
Rest 30 seconds

Level Two

5 rounds for time of:

3 16 kg Kettlebell Swing, each Side
3 10-Yard Sprints, back and forth (50-60 yards total)

Level Three

5 rounds for time of:

3 16 kg Kettlebell Clean, each Side
3 Double Unders

Level Four

5 rounds for time of:

5 16 kg Kettlebell Clean, each Side
5 Double Unders

Level Five

5 rounds for time of:

10 16 kg Kettlebell Clean, each Side
10 Double Unders

  • Intermediates will continue with the kettlebell or dumbbell clean. Switch over to double unders for level 3. In level two, start to time the full workout with little to no rest between each round.

Advanced

Level One

5 rounds for time of:

10 16 kg Kettlebell Snatch, each side
10 Double Unders

Level Two

5 rounds for time of:

15 16 kg Kettlebell Snatch, each side
15 Double Unders

Level Three

5 rounds for time of:

15 16 kg Kettlebell Snatch, each side
15 Double Unders
15 Hindu Pushups

Level Four

5 rounds in 20 minutes:

15 16 kg Kettlebell Snatch, each side
15 Double Unders
15 Hindu Pushups

Level Five

6 rounds in 23 minutes:

15 16 kg Kettlebell Snatch, each side
15 Double Unders
15 Hindu Pushups

  • I have started with level one and will progress to level five. Only attempt the advance level if you are able to perform kettlebell or dumbbell snatches with good form. Add in the hindu pushups in level three, and then attempt to complete the full workout in under 20 minutes and 23 minutes for levels 4 and 5.

I will re-post this workout again once I get to Level Five.

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