Kettlebell Time Challenge

by Marianne  - May 26, 2010

Hi everyone,

I got a comment from Suz, who suggested one of her Kettlebell workouts for me to try. The workout was as follows:


50 x 2 Armed Swing
25 x 1 arm Swing Left
25 x 1 arm Swing Right
25 x Low Pull Left
25 x Low Pull Right
25 x Clean Right
25 x Clean Left
25 x Clean and Press Left
25 x Clean and Press Right
25 x Snatch Left
25 x Snatch Right
5x Turkish get up right
5x Turkish get up Left “

Suz completed this in 20 mins and 21 seconds with an 8kg KB.

I have changed a couple of things just to suit me better. As I was using a 12kg, I couldn’t do 25 clean and presses and then straight into another 25 cleans, my forearms would’ve been dead LOL, so I reduced the reps to 15 and changed the order.  I also did high pulls instead of low pulls as I’m not sure how to do low pulls.

The hardest exercise for me, which cost me vital time, was the Turkish Get Ups! It has been ages since I last did a TGU, let alone with 12kg. So this put me at a disadvantage.  I didn’t have my 8kg or 10kg home, so I couldn’t swap 🙁

Anyway, enough excuses. Here is my modified version of Suz’s workout:

  1. 2-Handed KB Swings x 50 reps
  2. Single-Handed KB Swings x 25 reps (left and right)
  3. Double KB High Pulls x 25 reps (total)
  4. KB Clean and presses x 15 (left and right)
  5. KB Turkish Get Ups x 5 reps (left and right)
  6. KB Cleans x 15 reps (left and right)
  7. KB Snatches x 25 reps (left and right)

Today I used my Gymboss Interval Timer as a stopwatch. So, my time for this workout was 24 minutes and 20 seconds.

Give either version a try and let me know your times 🙂



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  1. I tried Marianne’s version today with 8kg, yes I know – a wimp!
    Did it in 17 mins but my TGUs were awful, I do them so rarely that my style is useless. Once I got up, I couldn’t get back down again, how bad is that!

    Anyway the rest of the workout was fine, I feel that I am developing the clean and snatch methods for swinging the kettlebell round my hand now, so that’s some progress at least.

    cheers, Peter

    1. Practice makes perfect. Especially the TGU. It’s good you didn’t go too heavy, much better to practice your form 🙂

      Good to hear that you are noticing your improvements in the swinging exercises. Perfecting that hip flexion to extension (hip snap) is key to so many exercises, especially KBs – so well done !

      1. Thanks Marianne,

        I did this workout again today but this time I did Suz’s section; I see what you mean about forearms!!

        My TGUs were better this time, but I still need to practice, as you say.

        My time was 19m 41s, using 8 kg.
        I see this workout as low weight, lots of reps style which is/should be good for my badminton.

        I have noticed that my speed around court has improved, so your workouts are really helping me here, many thanks, as always

        Cheers, Peter

  2. Ha.. no no I dont have a site I just love looking at everyone elses and i’m definatly not a machine- I was using 8kg.
    Went up to 12 kg at my kettlebell class last night though, it hurt!
    I had to go back to 8kg for the halo’s we did.

    Love this site, cant wait for more posts!

    1. Hey Frank, I just had a break when I needed one. I just thought I’d do the swings in a row to better my time, as I knew the TGUs would hold me back. It was a tough one!

  3. Oh my i just watched this, and i’m not sure if i can ever learn how to do this turkish get ups. for one it looks like a lot of concentration and two i’m not sure i can watch you and try to do it at the same time ha ha

  4. Who is suz? Whoever she is, it looks as though she is a machine? does she have a site, i flip between you and melissa. ha ha


  5. Wow, it takes me at least 10 minutes to do that many TGUs so I can’t imagine what my time would look like. I have blisters in my hands from swinging OUTSIDE IN THE SUN yesterday, but I will play with the bell in a bit and see how they feel now.

    What is a Low Pull?

    1. Hey Melissa, The TGUs are so slow for me too. I have so many blisters too, my hands are in agony. Apparently chalk is the answer, but messy 🙂

      A low pull is a high pull, but not as high according to Suz, but I had never heard of them. Guess that’s a new one 🙂

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