05/11/2018
Well if you liked our Challenge last month Zach’s back with another one for you this November that’s he’s currently running at his own gym.
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The 5x5 Kettlebell Challenge
This is the point in the song when someone would yell out REMIX!!! is taking two of its favorite Kettlebell challenges, cutting them in half, and slapping them back together like Peanut Butter and Jelly.
What does that mean?
Well that means that today we are rolling out our 5x5 challenge which is a combination of our and Dan John’s . So how does it work? Well I thought you’d never ask! Here is the breakdown for you. You’re gonna need a pair of Kettlebells 53/35 and a little grit and accountability. Here is the basic 4 week break down.
Week 1: 125 DxKB Front Squats & 1250 Russian Swings (53/35)
Week 2: 125 DxKB Front Squats & 1250 Russian Swings (53/35)
Week 3: 125 DxKB Front Squats & 1250 Russian Swings (53/35)
Week 4: 125 DxKB Front Squats & 1250 Russian Swings (53/35)
So yes, this a very similar format to our KB Front Squat Program. But so very not, at the same time.
You can get the reps done during the week however you like. So add them to your WODs, or do them before or after for accessory work. You just have to get the reps done in the week.
For the Double KB Front Squats, things like Thrusters count and so do ManMakers for your weekly squat total.
For the Swings, in the past we’ve found knocking out a few 500 swing workouts a week, mixed with basic bodyweight and monostructural movement patterns give a huge bang for your buck. You can look at these sessions as your “Hinge 5ks” if you like.
If you stay the course each week on your reps, at the end of the challenge you will have completed 500 DxKB Front Squats and 5,000 Russian Swings mixed into your training.
Feel free to post questions to comments and tag so we can keep up with your progress.
