The world’s premier network for those seeking to share and discuss high-impact,high results, super practical information for the developmentof superiorphysical performance.
Results 1 to 10 of 10
  1. #1
    Pat Flynn RKC is offline Senior Member
    Join Date
    Oct 2010
    Location
    West Chester, PA
    Posts
    479

    Default A Few New Brutal Kettlebell Complexes

    Here are a few metabolic conditioning based kettlebell complexes that are pulled from a few of our workouts featured in our At Home Performance Fitness eCourse.

    Give them a shot and let me know what you guys think!

    http://chroniclesofstrength.com/1/po...mentation.html
    Pat Flynn - RKC
    [URL]http://www.chroniclesofstrength.com[/URL]
    [URL="http://www.abs-science.com"][URL="http://kettlebellswingreport.simplelander.com/"]==>FREE SWING eBOOK!![/URL]
    [/URL]

  2. #2
    Com. Stefan is offline Senior Member
    Join Date
    Jan 2011
    Location
    Lund, Sweden
    Posts
    599

    Default

    Nice post Pat. Will try the High Voltage complex on my next variety day (doing RoP), it looks like something up my alley.

  3. #3
    Pat Flynn RKC is offline Senior Member
    Join Date
    Oct 2010
    Location
    West Chester, PA
    Posts
    479

    Default

    Fantastic, let me know how it goes. good luck
    Pat Flynn - RKC
    [URL]http://www.chroniclesofstrength.com[/URL]
    [URL="http://www.abs-science.com"][URL="http://kettlebellswingreport.simplelander.com/"]==>FREE SWING eBOOK!![/URL]
    [/URL]

  4. #4
    CZECHSTER is offline Banned
    Join Date
    Jan 2011
    Location
    Midwest
    Posts
    177

    Default

    Very nice, thanks.

  5. #5
    Avenue is offline Senior Member
    Join Date
    Sep 2009
    Posts
    333

    Default

    Quote Originally Posted by Com. Stefan View Post
    Nice post Pat. Will try the High Voltage complex on my next variety day (doing RoP), it looks like something up my alley.
    I'll be giving this a try tomorrow as well. It looks/sounds great, and should compliment what I'm already doing quite well.

  6. #6
    Com. Stefan is offline Senior Member
    Join Date
    Jan 2011
    Location
    Lund, Sweden
    Posts
    599

    Default

    Pat, any suggestion on number of sets?

  7. #7
    Pat Flynn RKC is offline Senior Member
    Join Date
    Oct 2010
    Location
    West Chester, PA
    Posts
    479

    Default

    As a nice metabolic finisher to the end of a workout, I'd say between 3 - 5 rounds with as little rest as needed between. Should take no more than 10 minutes. Enjoy!
    Pat Flynn - RKC
    [URL]http://www.chroniclesofstrength.com[/URL]
    [URL="http://www.abs-science.com"][URL="http://kettlebellswingreport.simplelander.com/"]==>FREE SWING eBOOK!![/URL]
    [/URL]

  8. #8
    Com. Stefan is offline Senior Member
    Join Date
    Jan 2011
    Location
    Lund, Sweden
    Posts
    599

    Default

    So I gave it a go today. As Pat said, it would probably be very good as a finisher. However, I'm practicing for a mid-distance run coming up in two months so I run both my variety days. With that in mind, I used the complex in a similar fashion to how I have combined swings and running in the past:

    I started with a few rounds of the complex to get my heart and lungs pumping. Make no mistake about it, they will! After that I went for a semi-fast 4-5 km run. Meaning faster than your average long distance run but I didn't go all out and could do faster in a race (did run past a biker though - good for the ego!). Felt good.

    * * *

    EDIT: In case it wasn't clear, I did the High Voltage complex. I think I'll remember this one and toss it in every now and then in my training.
    Last edited by Com. Stefan; 03-13-2011 at 04:18 AM.

  9. #9
    DaleBuchanan is offline Senior Member
    Join Date
    Feb 2010
    Location
    Boca Raton, FL
    Posts
    241

    Default

    Thanks you for sharing
    Dale Buchanan RKC
    Boca Raton, FL
    [URL="http://supremeultimatefitness.com"]Supreme Ultimate Fitness[/URL]
    [URL="http://dalesrawfoods.com"]Dale's Raw Foods [/URL]

  10. #10
    Pat Flynn RKC is offline Senior Member
    Join Date
    Oct 2010
    Location
    West Chester, PA
    Posts
    479

    Default

    Quote Originally Posted by Com. Stefan View Post
    So I gave it a go today. As Pat said, it would probably be very good as a finisher. However, I'm practicing for a mid-distance run coming up in two months so I run both my variety days. With that in mind, I used the complex in a similar fashion to how I have combined swings and running in the past:

    I started with a few rounds of the complex to get my heart and lungs pumping. Make no mistake about it, they will! After that I went for a semi-fast 4-5 km run. Meaning faster than your average long distance run but I didn't go all out and could do faster in a race (did run past a biker though - good for the ego!). Felt good.

    * * *

    EDIT: In case it wasn't clear, I did the High Voltage complex. I think I'll remember this one and toss it in every now and then in my training.
    Com Stefan,

    Thanks for the great feedback; very glad to hear you enjoyed the complex!
    Pat Flynn - RKC
    [URL]http://www.chroniclesofstrength.com[/URL]
    [URL="http://www.abs-science.com"][URL="http://kettlebellswingreport.simplelander.com/"]==>FREE SWING eBOOK!![/URL]
    [/URL]

Tags for this Thread

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Free Course
Close