Supersets Training with Dive Bombers and Kettlebell Snatches

The following are some templates you can use to design your workouts:

Superset Template One (Rounds for Time):

  1. Choose total rounds that you wish to perform (i.e. 5)
  2. Choose exercises (Choose one push up variation, and one kettlebell exercise)
  3. Choose number of repetitions per exercise (start with conservative numbers)
  4. Time the entire workout. Try to beat your time the next time you perform the workout.

Sample Routine:

5 rounds for time of:

  • KB Clean, 10 reps each side
  • Pushups, 20 reps

Superset Template Two (Each Round for Time)

  1. Choose total rounds that you wish to perform (i.e. 5)
  2. Choose exercises (Choose one push up variation, and one kettlebell exercise)
  3. Choose number of repetitions per exercise (choose higher than normal numbers)
  4. Choose rest between each set (at least one minute, trust me on this one)
  5. Time each round separately. Record your fastest round, and try to beat that round the next time you perform the workout.

Sample Routine:

5 rounds, each for time:

  • Incline Pushups, 30 reps
  • KB Swing, 40 reps
  • Rest 60 Seconds

Superset Template Three (Inverted Pyramid)

  1. Choose total rounds that you wish to perform (i.e. 5)
  2. Choose exercises (Choose one push up variation, and one kettlebell exercise)
  3. Choose the total number of repetitions you wish to perform per exercise.
  4. Set the exercises up so that the reps for the first exercise steadily decline, and the reps for the second exercise steadily increase (refer to sample workout)
  5. Time the entire workout. Try to beat your time the next time you perform the workout.

Sample Routine (This is actually the workout I performed in the Video)

For time:

  • 15 Dive Bombers
  • 3 KB Snatch, each side
  • 12 Dive Bombers
  • 6 KB Snatch, each side
  • 9 Dive Bombers
  • 9 KB Snatch, each side
  • 6 Dive Bombers
  • 12 KB Snatch, each side
  • 3 Dive Bombers
  • 15 KB Snatch, each side

Time: 11:04.67

Think you can beat my time? Try out the workout, tape it, and send your link to shah@shahtraining.com.

Cover image by Mazdabation

Additional Resources

Mike Mahler is the king when it comes to Kettlebell training. If you’re looking to perfect your kettlebell snatch or try out some new workouts, check out his website here.