Today’s workout finisher is retro-style, but remains one of the most difficult finishers I’ve ever come across. If I recall correctly, this finisher could be one of the first end-of-the-workout challenges I ever attempted, back when the only equipment I owned was a couple of kettlebells.
It’s a potent mixture of two exercises: kettlebell swings and burpees.
Burpees have been making headlines frequently over the last 5 years or so, and for good reason. A well executed set of burpees can pure magic for conditioning, fat loss or entrance to heaven.
Here are the details of the workout finisher:
Equipment needed: kettlebell (sub-max weight that can be swung for 15+ reps)
Time required: 8 minutes or less
Exercises: 2 (kettlebell swings, burpees)
Rest: None (continuous work until finished, rest as needed to maintain technique)
Total Rounds/Reps: 10 rounds/ 100 kettlebell swings, 55 burpees
*** Note: The workout is finish after round 10, which will have you doing 10 kettlebell swings and 10 burpees. The above snapshot misleads a bit, only showing 5 rounds and burpees up to 5 repetitions. The end point is 10 rounds.
For kettlebell weight, choose something you can swing for 15 reps with ease. For males, 24 kg (53lb) will feel light in the beginning and torturous toward the end. For females, 16kg (35lbs) may feel the same.
Feel free to keep a lighter kettlebell nearby if you need to decrease weight. There is no shame in dropping down in weight if you need to.
This workout finisher will leave you gasping, and also degrade your kettlebell swing technique faster than hell. When swinging a kettlebell while under high fatigue, you must proceed with caution. It is your duty to monitor your technique during this challenge.
To train smart, rest when you feel fatigue start to overpower technique. Just like any other exercise, it’s possible to predict when the next swing is going to be below average. You can sense the slop coming from rep to rep. The reaction time is decreased, but you can feel it.
Below average technique with kettlebell swings can wreck your body.
I’m an advocate for pushing the limits against fatigue, with boundaries. Fatigue is a well-known exercise technique killer. A body exerting in sub-par positions can result in injury.
Personally, I advocate shutting down the work-set until energy is restored. Some people will not agree.
My guide is a simple question: Is resting 30 seconds worth saving yourself from exercise related back or shoulder surgery?
For me, it is. For you, it may not be. Know thyself.
Cautions given, get after this workout finisher and let me know how you did.