Kettlebell Compounds & Chains For The Win!

Full body work combined with fun. Kettlebell compounds and chains are the best. They are fun, effective muscle confusion.

KETTLEBELL COMPOUNDS & CHAINS

COMPOUNDS

ROUND 1 X 5

ROUND 2 X 7

5 X SWING/5 x HIGHPULL/5 x SNATCH - REPEAT X 7 REPS EACH MOVE

5 X SQUAT/5 X PRESS/5 X CLEAN/5 X SNATCH- REPEAT X 7 REPS EACH MOVE

5 X SWING/5 X HIGHPULL/ 5 X CLEAN/5 X PRESS - REPEAT X 7 REPS EACH MOVE

CHAINS 1 MOVE AFTER THE OTHER X 5 THEN 7 ROUNDS

SWING/HIGHPULL/SNATCH

CLEAN/SQUAT/PRESS/PRESS/SQUAT X 5 ROUNDS (AKA BEARS)

CHAIN PROGRESSIONS, THESE WERE FUN

SWING/HIGHPULL

SWING/HIGHPULL/CLEAN

SWING/HIGHPULL/CLEAN/PRESS

SWING, HIGHPULL, CLEAN/PRESS, SQUAT

SWING, HIGHPULL, CLEAN/PRESS/SQUAT/SNATCH THEN SWITCH ARMS, REPEAT X 2 FULL ROUNDS

FINISHERS X 1 MIN

For some added Leg punishers

BULGARIAN SPLIT SQUATS WITH BELLS

BOX STEP UPS WITH 2 BELLS

Once you have mastered the single kettlebell compounds and chains, do doubles. Double the bang for you buck!

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