This workout was constructed from my Kettlebell Blast class, aka “Beast Class”. This routine is for advanced lifters so please adhere to the warning. This is NOT for the faint of heart! Try this out and let me know how you do! Log your progress and as always, pace yourself. Rest when needed!
Burgher’s Beastly Blaster
6 Minute Cycle of Turkish Get ups
Perform one get up per side as many times possible in 6 minutes. Use a medium sized kettlebell. Ladies, anything form 12kg to 16kg should suffice. Men, you should be using a 20kg-24kg kettlebell.
rest 1-2 minutes.
6 Minute Heavy Kettlebell Swing Circuit
You will perform two arm kettlebell swings for 30 seconds followed by 30 seconds of rest. You will do this six times through, which equates to six minutes. Use a slightly heavier kettlebell than you would normally use, but make sure it isn’t too heavy where your form is compensated. Ladies, you should be able to use a 16kg or 20 kg kettlebell. Gentlemen, shoot for a 24kg or 28kg kettlebell.
rest 1-2 minutes
6 Minute Goblet Squat and Row Cycle
Perform 6 goblet squats followed by 6 rows per arm for 6 minutes (666 is the number of the Beast after all 😉 ). Do as many rounds as you can with proper form. Use a medium sized kettlebell as stated above.
1-2 minute rest.
6 Minute Swing, High Pull, Snatch ladder
You will perform one, single arm kettlebell swing, one kettlebell high pull, one kettlebell snatch per side. Then you will perform 2 single arm kettlebell swings, 2 kettlebell high pull and 2 kettlebell snatches per side. Finally you will perform 3 single arm kettlebell swings, 3 kettlebell high pulls and 3 kettlebell snatches per side. All movements are performed one side at a time. You will switch between right and left sides after each step of the ladder. The ladder is not considered complete until you reach the top of the ladder (the 3 reps of each lift on each side). Use a medium sized kettlebell for this finisher. You will complete this for a total of 6 minutes and perform as many rounds as you can in those 6 minutes. Take rest only as needed.
Unleash the beast within! ROAR!