20/12/2023
“Happy December 2023” challenge:
Hey guys,
Unfortunately I didn’t have the time to film December challenge, so i am posting the description of it here. Its Kettlebell Quadrathlon!Its origin is the Pentathlon developed by Valery Fedorenko. Since at the moment, Kettlebell Jerk and Push press are to similar exercises for many beginners, we just use Jerk(ish) technique. Try making it a Jerk, the best way you currently can, but we will not “penalise” a “wrong” technique.
Here it goes:
here are 4 disciplines performed in a set order, using 1 kettlebell.
The 4disciplines are:
1. Clean
2. Long cycle Clean and Jerk
3. Jerk
4. Sn**ch
* Each discipline is carried out for 6 minutes.
* Multiple hand changes are allowed
* There is a 5-minute break after each discipline
* There is a maximum repetition (rep) count for each discipline. These are only maximums and a sub-maximum number will not be penalised
The MAXIMUM NUMBER OF REPS per discipline are as follows. These are deemed as realistic numbers that can be achieved within the given time constraints and with good form. No additional points are scored for reps over the preset maximum. Thus, use a heavier Kettlebell to gain more points. For example, with 8kg Kettlebell, maximum number of points during Clean discipline are 120! With 24kg 360 points. More points are not counted.
* Cleans 120 reps
* Long cycle Clean and Jerk 60 reps
* Jerks 120 reps
* Sn**ch 108 reps
The competitors are allowed to choose a maximum of 4 different weights for their kettlebells. Those bells can then be used for whatever discipline they choose. No changing of the weight is allowed once the athlete starts that particular discipline and no setting the weight down until the 6 minutes are up. If the weight is set down whilst there is still time left on the clock, the set is ended but all reps will count up to the point when the bell was placed down. Also, if the competitor hits maximum reps whilst still having time on the clock, the kettlebell will be put down and that competitor will gain additional rest.
A different points value is assigned to each kettlebell as follows:
* 8 kg = 1 point
*10 kg = 1.25 points
* 12 kg = 1.5 points
* 16 kg = 2 points
* 20 kg = 2.5 points
* 24 kg = 3 points
* 28 kg = 3.5 points
* 32 kg = 4 points
* 36 kg = 4.5 points
* 40 kg = 5 points
If the competitor performs 100 reps with the 24 kg bell in the sn**ch then this is worth 100 (reps) x 3 (points) = 300 points
All four scores are added up in this way to create a total score.
Happy holidays and Enjoy the challenge!
👊👊👊
💪💪💪
