Announcement and Triple Trouble | Kettlebell Home Workout

Hi everyone!

Before I describe today’s workout remember to follow myomytv  on Facebook and twitter ….


Now, as promised, I put together an intermediate level workout… but no crazy-ass dancing warm-up today 🙁 *boo hoo*

The Workout

Made up of 3 Triplets, your goal is to complete at least 2 rounds of each before moving on to the next one.  Set your Gymboss Interval Timer for 6 cycles of 20 seconds rest and 40 seconds effort (as an example for Intermediates) and complete 2 rounds of the following Triplets. My reps and weights etc are recorded in brackets.

Suggested regressions are noted below the workout.

Triplet 1

  1. Thruster (right) (16kg) (12, 10)
  2. Thruster (left) (16kg) (13, 10)
  3. Two-Handed KB Swing (24kg) (28, 28 )

Triplet 2

  1. Tactical Reverse Lunge (20kg) (16, 15)
  2. Bent Over Row (2 x 16kg) (13, 11)
  3. Super Plank Climber (11, 10)

Triplet 3

  1. Vertical Pull Burpee (20kg) (10, 9)
  2. Alternating Swing (20kg) (26, 25)
  3. Dynamic Squat (weighted with 6kg) (25, 26)

This was the perfect level of intensity for me today! Just what I needed.  After this, I actually went to the gym and managed a PR on my Front Loaded Reverse Lunges … 55kg x 3 reps each leg 😀  This is a great week for PRs. I have managed 3 or 4 so far ! Must be my new outlook on life paying off 😉

Workout Regressions

Firstly, think about your ability to maintain good form while performing an exercise during a timed interval. If you are not confident that you can get enough reps in WITH GOOD FORM, then I recommend setting the reps. Then you know you’ll get enough reps to make the workout worthwhile.   Set the reps to a number you know is near failure. If that number seems to go on forever, then it’s probably time you got a heavier weight 🙂

If you know you manage good reps, but run out of steam quickly, then alter the intervals to 30/30 for example.

Triplet 1 – regressions

  1. Front Squat (KB to one side)/ Goblet Hold Thruster / Goblet Squat to Press
  2. Front Squat (KB to other side) / Or if you choose one of the Goblet options, then do mountain Climbers here.
  3. Stays as Two-Handed Swing

Triplet 2 – regressions

  1. Goblet Hold Alternating Reverse Lunge
  2. Single Arm Row (right and left equal time/reps)
  3. Either Plank Climber (minus push-ups) or Plank Hold

Triplet 3 – regressions

  1. Partial Vertical Pull with or without Burpee (a bit like a high pull with two hands)
  2. Alternating Swing or Two-Handed again
  3. Dynamic Squat without weight / Body Weight Squat

That’s it for today! I’ll be back briefly tomorrow with the GGS update and link!

Have a great Workout everyone 😀



  • April 5, 2012

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