December 17, 2012
December 21, 2012

As the weather decided to turn colder, we decided it was time to turn things up in the gym.  For Tuesday, that meant a nice long warm-up to make sure everyone was warm and loose for the day’s workout, followed by a 5 round onslaught with naught more than jump ropes and KBs.

3 min of Jump Rope (single skip) w/ 3 Burpees on the minute; 
3 x 10 Hip-to-Wall, 20 Spider Lunge, & 10 Alt-T Push-Ups; 
3 min of Jump Rope (single skip) w/ 3 Burpees on the minute 
 …I sure hope everyone was warm after that.
5 rds for time of 
30 DUs, 
20 KB Swings, & 
10 HR Push-Ups

On the count of 3-2-1-go, everyone grabbed their ropes and got to jumping. Sometimes we have workouts where working on your double unders during the workout is appropriate. This was not one of those workouts. In this scenario, it’s less about actually doing DUs than achieving the envisioned training response. As such, anyone not comfortable with their DUs (at least 5-10 at a time consistently) were scaled to 30 Mtn Climbers (15/side) plus 60 single skips (mtn climbers had to be done first).

From there it was right to 20 American-style KB swings and 10 hand release (HR) push-ups. Swings were scaled to Russian (eye-level) for those not yet comfortable taking the KB overhead, while the push-ups were scaled to HR Push-Ups on the knees, and then to regular push-up on the knees. Just over a week ago, we spent a considerably amount of time in class reviewing the KB swing, along with all it’s intricacies (“IN FULL SWING“). If you weren’t able to make it to that class, this is probably a good time to go back and review the blog-post and see how it ties into last nights class.

Quick reminder for high rep KB swings: especially during a met-con situation, where your hands are getting sweaty and your grip is giving out, hold the kettlebell at the corners where the handle and tops of the horns (the side-bars of the handle) meet. By positioning your hands in the corner of the handle (doubled up with the cue to “pull the handle apart”), you’ll gain control over the kettlebell without having to squeeze your grip even harder. This will not only ensure that the KB doesn’t flop over at the top of the swing, but will also save your hands.


Nice work. If you didn’t get the chance last night, be sure to leave a comment with best wishes to Brendan who’s off overseas on another ~month-long assignment starting this week.

Best of luck Brendan, see you soon!

And we’ll see who ever’s left in town in class on Thursday.



  1. Steph says:

    Good luck, Brendan! We’ll miss you! Stay safe!

    Awesomely awful workout! It was a gasser. I worked with Andraea and used a 16kg kb. I don’t do high-rep swings or swings in general much, so this was really rough. I started using chalk after round 2, but it didn’t matter how much chalk I used, I just couldn’t hold on to the kb. Had a good du night and did all 5 sets unbroken.

    I’ll be there Thursday!

  2. Satin says:

    Hey guys, I couldn’t make it to the Sunday class due to my last exam. I’ll be in the West coast for the next two weeks. I can’t wait to see you guys at the new gym!! Happy Holidays everyone!!! Take care.

  3. Katie says:

    My arms were pretty spent after 30 alternating T push-ups in the warm-up, which made things interesting. I used the 8 kg KB, which was actually enough with this volume. My form on the swings wasn’t great, so I’ll work on that. I was sorry to have missed the class last Sunday since I need some review on KB form…Chris’s explanation after the workout helped.

    Steph, nicely done on smoking everyone in the 6 p.m. class, and most of the 7 p.m. class as well!

    See everyone Thursday!

  4. SBV says:

    I scaled down to the 24kg bell. I’ve been integrating the 32kg bell into workouts with swings in the 8-12 rep range, but knew that 100 total swings with the 32kg bell would result in too much standing around. This worked out well and I was able to push through the entire workout without having to to take many breaks. I definitely noticed that my recent work with the heavier bell made these swings seem much easier, so that was great.

    Stay safe, Brendan. Seems like you just got back.

  5. Andraea says:

    Stay safe Brendan and see you in a month!

    Last night was rough but great workout! KB swings were killer and my forarms were fried afterwards. I used 16kg KB since 20kg KB seemed impossible after recovering from a chest cold. I made it through the first 2 rounds without having to break them up then round 3 and 4 broke them up in sets of 10and unfortunately the last round was awful and had to break it up more since I could hardly hold onto it.

    Great workout though and looking forward to Thurs!

  6. Sara says:

    Stay safe Brendan! I did this workout after some clean and jerks and front squats today. Boy was that a mistake. I had limited KBs to choose from so I went with a 40lb kb. Normally I can go unbroken for several rounds of 20 swings at this weight, but not today. I had a lot o trouble each round getting going on the double unders but once I got going they went ok. I only went unbroken on the 3rd set. And took time to get going again after each break. This took me way too long to finish. 15:24

  7. Dian says:

    Best wishes Brendan! Be safe!

    I am so looking forward to being back in class Thursday.

    See y’all tomorrow.

  8. Julia says:

    Tough one on the hands and forearms (and lungs!). Had a tough time with DUs, and swings were a real fight, so tried to make the most of pushups. Thanks Chris for the mid-metcon tip on kb grip, and Steph for working with me on on swings after.

    Stay safe Brendan, and happy holidays everyone! See you guys in a week.

  9. Tom Brose says:

    Awesome work everyone! Good to see some of the cues from or KB Swing tutorial being put into action at pace. Love to see the married couple hitting the workout together.

    Satin, have fun in Cali! Get in a nice monolift session for me.

    Brendan, get back soon!

    and…Happy Birthday to Mary Catherine!

  10. Brendan says:

    Thanks Guys! It was great to see everyone. Have a Happy Holiday’s and I’ll see you in Feb.


  11. TomandAmi says:

    First – Brendan take care and see you on your return. We are thinking about you.

    I did this one at home with a 24k KB which allowed me to keep pace and go unbroken through.

    Did the Open WOD of 5 rnds of 5 155 PC, 5 PP then pull ups with a 1 minute rest Tuesday. That really sucked went unbroken with 7, 7, 5, 5, 5 on the pull ups but SBV is right 1 minute is a short interval. Rested yesterday.