Happy Tuesday to you


Here is my favorite 4 minute kettlebell circuit. 


Here's the 4 minute circuit:


  1. Swing
  2. Reverse Lunge
  3. Clean
  4. Squat & Press


Each exercise is performed for 30 seconds on each side and without a rest in between exercises. 


Here's why I love this circuit so much:


  • Uses over 600 muscles for maximum fat burning
  • Quick transitions between exercises so very cardiovascular
  • Teaches fun and useful movement skills


In a 30 minute workout I would repeat this sequence 3 times with a 60 second rest between circuits.


I regularly change the exercises slightly so may use side lunges for one round or throw in some high pulls or snatches for variety.


However, this is not a complete beginners workout.


To get to this stage we will have practiced a lot of other exercises first e.g..


  • Swing - don't swing until you perform the single arm deadlift
  • Reverse Lunge - don't use a kettlebell until you can lunge correctly
  • Clean - don't learn the clean until you can swing
  • Squat & Press - master the turkish get up and bodyweight squat first


By using sensible progressions like these you avoid injury by allowing connective tissue to adapt. 


You also avoid survival mode mistakes which is what happens when you will do just about anything to complete an exercise that is much too difficult for you.


If you are not ready for the kettlebell workout above the following will be just as effective:


  1. Squat - 60 secs
  2. Push Ups - 60 secs
  3. Alternating Lunges - 60 secs
  4. Side Plank - 30 secs each side


Exercise doesn't need to be complicated it just needs to be sensible.

Take care and stay healthy my friends,




WOD 060716


Going anywhere exotic this summer?

Warm-Up 12

5 Rounds:
200m Run
30sec Handstand Hold
30sec L-Sit Hold

5 Reverse Toe Touch Squats

Feet shoulder width apart, squat down, grab your toes, bring your butt as low as possible while holding your toes, then extend your legs to as straight as possible.

Hang Snatch + Snatch + Overhead Squat

Every two minutes, for 20 minutes (10 sets):
Hang Snatch + Snatch + Overhead Squat

Metcon (No Measure)

Every minute, on the minute, for 9 minutes:
Minute 1 – 10 Toes to Bar
Minute 2 – 15 Kettlebell Swings (32/24 kg)
Minute 3 – 20 Goblet Hold Reverse Lunges – Alternating Legs

Cut Season Cash Out

Tabtata tuck jumps

Out of Town WOD



CrossFit Journal: The Performance-Based Lifestyle Resource