Name: Playbook - Sarah Herse - High Rep Kettlebell & Body Weight Killer WOD
Uploaded: 2024-03-20T21:08:55.060Z
Duration: 25 min
Description: High Rep Kettlebell & Body Weight Killer WOD

You just need one kettlebell and a mat for this workout! Pick a weight that challenges you! I recommend 25-53# for women & 35-70# for men.

2 Rounds For time:
30 kettlebell sumo deadlift high pull
50 mountain climbers (25/side)
30 Russian Kettlebell swings
50 bicycle crunches
30 kettlebell deadlift
50 foot taps (on kettlebell or any object)
30 kettlebell single arm alternating swings (sub with regular kb swings if needed)
50 plank shoulder taps (25/side, drop to knees if needed)

For time
30 kettlebell sumo deadlift high pull
50 mountain climbers (25/side)
30 Russian Kettlebell swings
50 bicycle crunches
30 kettlebell deadlift
50 foot taps (on kettlebell or any object)
30 kettlebell single arm alternating swings (sub with regular kb swings if needed)
50 plank shoulder taps (25/side, drop to knees if needed)

Step 1: With a kettlebell on the floor, stand on top of it with your feet wider than your shoulders and toes pointed outward.
Step 2: Hinge hips back and reach down to grab the kettle bell.
Step 3: Pull your hips down and lift your chest as your drive your knees way out.
Step 4: With a flat back, stand and lift the kettle bell off the ground until your legs fully extend.
Step 5: Use that momentum and pull your elbows high and to the outside.
Step 6: Keep the kettlebell tight to the body like you are zipping up a zipper.
Step 7: Continue to bring the kettlebell up until the handle gently contacts your chest bone.
Step 8: Make sure to squeeze your glute and keep your belly tight at the top of the motion.
Step 9: Bring the kettlebell back down to your waist and immediately squat down as you absorb into the next repetition.
Step 10: Descend until the kettlebell gently touches the floor.

Kettlebell Sumo Deadlift High Pull

(25/side - 50 total reps)

- Begin in a pushup position, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg until the knee is approximately under the hip. This will be your starting position.
- Explosively reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toe, and bringing the other foot up with the hip and knee flexed. Repeat in an alternating fashion for 20-30 seconds.

Mountain climbers

- Stand with your feet as wide as your hips, then put a slight bend in your knees, maintain a flat back and engage your core muscles
- Using both hands, hold the kettlebell with an overhand grip
- Start with the kettlebell hanging between your thighs.
 - Your wrists should lightly touch your legs
- Lean forward slightly. Using your hips, swing the kettlebell up to eye level and then control the swing on the way back down and repeat.

Russian kettlebell swings

- Lie down on your back. Bend your knees and plant your feet on the floor, hip-width apart. Place your arms behind your head, pointing your elbows outward.
- Engaging your core, lift your knees to 90 degrees and raise your upper body. This is your starting position.
- Exhale and rotate your torso, moving your right elbow and left knee toward each other. Simultaneously straighten your right leg. Pause for a sec then return to starting position.
- Move your left elbow to your right knee and extend your left leg. Pause and the return to starting position to complete one rep.

Bicycle crunches

- Stand with your feet wider than hip width, toes slightly turned out, and a kettlebell between your feet.
- Lower your hips straight down while keeping a tall spine, grip the kettlebell and stand up tall with your arms straight.

Kettlebell sumo deadlift

*On Kettlebell or any object*

- Start in a standing position and place one dumbbell out in front of you on the ground
- Start by tapping one foot on the dumbbell and then quickly hopping to the other foot "In a running in place motion"
- Alternating taps on dumbbell with feet for desired amount of reps

Dumbbell foot taps

(sub with regular kb swings if needed)
- Hinge at the hips 
- Explode forward with your hips
- Engage your glutes as your hips come forward 
- Raise the dumbbell to about shoulder height

Single arm alternating dumbbell swings

(25/side - 50 total reps)
*Drop to knees if needed

- Start in a high plank, or push-up position with your feet slightly wider than hip width apart.
- Keep your lower back stable as you raise one hand to tap the opposite shoulder.
- Repeat on the opposite side.

Plank shoulders taps

High Rep Kettlebell & Body Weight Killer

High Rep Kettlebell & Body Weight Killer WOD

Marina Wells

Korie Milan

Trying to get back into it. This was a killer. Thanks!

Mike Wambach

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Amazing! Workout! Thank you Sarah. 🙏🏻

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would love to see some modified moves within this workout. I loved how quick and simple it was!!!

Emily

That was a great workout for me. Your Spectacular.

Dannielle

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Filipe

This amazing! It’s not easy but when I see you Sarah you give me energy and motivation! ❤️

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Carmen

Wow! Definitely a summer body right there. 😂😂😂

Lisa

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Rose 

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GREAT!!! By the 3rd round, i needed a little more than 60sec rest before the next round! Lol. But, i loved it. Used 2 25lbs DBs and did 500 reps of JR as warm up. The plan was to do a 500rep JR funisher but i COULDN’T do it after completing the rounds! Had nothing else to give…lol

High Rep Kettlebell & Body Weight Killer WOD

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