CrossFit is a popular fitness program that combines high-intensity workouts with varied functional movements. One of the most effective and challenging exercises in CrossFit is the kettlebell swing. This exercise targets multiple muscle groups and can improve your strength, endurance, and cardiovascular health. Here are five challenging CrossFit WODs with kettlebell swings that will take your fitness level to the next level.
“Karen” is a benchmark CrossFit WOD that consists of 150 wall balls and 50 kettlebell swings. The prescribed weight for the kettlebell is 24 kg for men and 16 kg for women. The workout is named after a CrossFit athlete who completed it in under six minutes. To complete “Karen,” you need to perform 50 kettlebell swings with proper form, then move on to 150 wall balls, and finish with another 50 kettlebell swings. This WOD is challenging and requires both strength and endurance.
“Helen” is another benchmark CrossFit WOD that includes kettlebell swings. The workout consists of three rounds of 400-meter runs, 21 kettlebell swings, and 12 pull-ups. The prescribed weight for the kettlebell is 24 kg for men and 16 kg for women. The goal is to complete all three rounds as fast as possible. “Helen” is a full-body workout that targets your legs, back, arms, and core.
“Grace” is a simple but challenging CrossFit WOD that only includes one movement – the kettlebell clean and jerk. The workout consists of 30 reps of the clean and jerk with the prescribed weight of 61 kg for men and 43 kg for women. The goal is to complete all 30 reps as fast as possible. “Grace” is a test of strength and endurance that will push you to your limits.
“Randy” is a CrossFit WOD that includes 75 kettlebell snatches. The prescribed weight for the kettlebell is 24 kg for men and 16 kg for women. The goal is to complete all 75 reps as fast as possible. “Randy” is a challenging workout that targets your shoulders, back, and core.
“Filthy Fifty” is a classic CrossFit WOD that includes 50 repetitions of ten different exercises, including kettlebell swings. The workout starts with 50 box jumps, followed by 50 jumping pull-ups, 50 kettlebell swings, 50 walking lunges, 50 knees-to-elbows, 50 push presses, 50 back extensions, 50 wall balls, 50 burpees, and 50 double unders. The prescribed weight for the kettlebell is 24 kg for men and 16 kg for women. The goal is to complete all 50 reps of each exercise as fast as possible. “Filthy Fifty” is a full-body workout that targets all major muscle groups and requires both strength and endurance.
Kettlebell swings are a powerful exercise that can boost your fitness level and improve your overall health. The CrossFit WODs listed above are challenging and require both strength and endurance. Incorporating these workouts into your fitness routine will help you build muscle, burn fat, and increase your cardiovascular endurance. Remember to always use proper form and consult a certified CrossFit coach before attempting any new exercise.