Kettlebell

Challenges
An Explosive Workout that hits all muscle groups. Progress your way through each Kettlebell Weight.
The purpose of these new kettlebell challenges is to offer several new options to members of all skill levels who are familiar with using kettlebells. Currently the only tests that are available are strictly PASS or FAIL, which deters some people from even attempting them. The new challenges are similar to running a 5k race where anyone can complete them and work to set new personal records while still allowing members who are more conditioned to compete amongst each other for higher scores.

The first set of challenges would include

1) 2) 3) 4) Secret Service Snatch Test: a challenge with weights suitable for most low-intermediate to advanced members. Ultimate Snatch Test: a challenge with weights suitable for most high-intermediate to advanced members. Ultimate Clean and Jerk Test: a challenge for most advanced to elite members. Pentathlon: a challenge suitable for ALL

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Challenges
Test
1) Secret Service Snatch Test (SSST) 2) Ultimate Snatch Test (UST)

Goal
As many reps of the kettlebell snatch as possible (AMRAP) AMRAP of kettlebell snatch

Bell
24kg Males 12kg Females 32kg Males 16kg Females

Time
10 min 10 min

Restrictions: Must perform complete motion to overhead lockout, may switch hands unlimited times, may set bell down. Total number of reps completed at the end of 10 minutes is final score.

3) Ultimate Clean and Jerk (UCJ)

AMRAP of one arm kettlebell clean and jerk One arm kettlebell exercises performed with score being a factor of weight multiplied by reps. Final score is the total of all points earned from the exercises.

40kg Males 24kg Females

10 min

Restrictions: Must perform a clean followed by a jerk to overhead lockout, may switch hands unlimited times, may set bell down. Total number of clean and jerk reps completed at the end of 10 minutes is the final score.

4) Pentathlon

8kg to 44kg. Each 8kg is 1 point (every 2kg is .25 points)

Exercises / Order: 1. Clean (120 reps max) 2. Long Cycle Press (60 reps max) 3. Jerk (120 reps max) 4. Half Snatch (108 reps max) 5. Push Press (120 reps max) Restrictions: 6 minute sets Up to 5 minute rest in between sets Unlimited hand switches Once the weight is set down, time stops and the set is over Weights can be varied for each exercise No points given for reps performed over max rep limit Press, Jerk, and Push Press must be clearly defined and distinguishable *Some people may need to review certain exercises with a trainer to ensure their reps are counted and so that the movement is performed in a safe manner.