Name: Playbook - Sarah Herse - Quick Pyramid WOD with Kettlebell
Uploaded: 2024-03-20T21:08:55.587Z
Duration: 15 min
Description: Quick Pyramid WOD with Kettlebell

For time:
50 mountain climbers
40 Russian Kettlebell Swings
30 Goblet Reverse Lunges
20 Burpees
10 Strict Pull-Ups or dual dumbbell rows
20 Burpees
30 Goblet Reverse Walking Lunges
40 Russian Kettlebell Swings
50 mountain climbers
*Try to go heavy on the kettlebell if possible! Ladies try for 25-53#, men try for 35-70#

6. Quick pyramid workout with kettlebell
For time:
50 mountain climbers
40 Russian Kettlebell Swings
30 Goblet Reverse Lunges
20 Burpees
10 Strict Pull-Ups or dual dumbbell rows
20 Burpees
30 Goblet Reverse Walking Lunges
40 Russian Kettlebell Swings
50 mountain climbers
*Try to go heavy on the kettlebell if possible!

- 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

- Imagine your front foot is glued to the floor, stand tall, and step back a comfortable distance.
- Hold a dumbbell at chest height 1-2" away from your body.
- To return to the standing position, press off of the front foot. 
- Repeat on other leg

Goblet reverse lunges

- Begin standing with your legs shoulder-width apart.
- Place your hands on the floor and kick your legs back so you end up with your stomach and thighs on the floor. Your elbows should be bent.
- From this position, press up like you're doing a push-up and push your hips up.
- Jump your feet under your hips and stand.
- Finish the movement by jumping in the air and bringing your hands over your head.
- Repeat.

Burpee

*Can sub with dual dumbbell rows*

- Grab the bar with the palms of your hands facing forward
- Exhale and pull your torso up until your head is above your hands                                                                                                                                                         - Pause at the top engaging your back and lower slowly until you arms are fully extended

Pull-ups

- Imagine your front foot is glued to the floor, stand tall, and step back a comfortable distance.
- Hold a dumbbell at chest height 1-2" away from your body.
- To return to the standing position, press off of the front foot.

Quick Pyramid WOD w/ Kettlebell

Quick Pyramid WOD with Kettlebell

Brandy

25 min EMOM (single dumbbell, all levels)

That was a good one!  Definitely repeating!  Thank you 😊

Quick Pyramid WOD with Kettlebell

More workouts from Sarah Herse