30-20-10 reps for time of:
Single-arm Russian kettlebell swings, right arm
Single-arm Russian kettlebell swings, left arm
Kettlebell goblet squats
♀ 53 lb
♂ 70 lb
Scaling:
There is one goal for today's workout: hang on to the kettlebell for as long as possible. The loading of the kettlebell should allow you to perform at least 10 single-arm swings every time you pick up the bell. The same is true for the goblet squats. Try to hang on for bigger sets, and don’t put the kettlebell down when you get to your set of 10. Aim to complete today’s workout in 10 minutes or less.
Intermediate option:
30-20-10 reps for time of:
Single-arm Russian kettlebell swings, right arm
Single-arm Russian kettlebell swings, left arm
Kettlebell goblet squats
♀ 35 lb
♂ 53 lb
Beginner option:
20-15-10 reps for time of:
Single-arm Russian kettlebell swings, right arm
Single-arm Russian kettlebell swings, left arm
Kettlebell goblet squats
♀ 18 lb
♂ 26 lb
Coaching cues:
In the single-arm Russian swing, pull the chest up away from the kettlebell and let gravity bring it back down between the legs.
Resources:
Single-Arm Russian Kettlebell Swing
CAP Demo | Kettlebell Front (Goblet) Squat
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Comments on 241001
147 Comments
10:36 RX
M/41/5’9”/195#
Rx. 7:50
M/50-54 👨🏻🦳
@35 (lagest one)
11:57
Matt
7:35
50# db
unbroken with rest between each set
M/49yo/5'8"/#205
7:24_intermediate
7:12, used 53lb
M56/150
30-20-10
SA Russian KB swings 35# R, L
Goblet Squats 40#
6:51
Wow! Your time has impressed me.
M/52
20kg
7:50
Intermediate
9:15
Intermediate. Re did this one because I did the goblet squats wrong the first time.
9:38
Squats unbroken.
55 yo M/ 5'9"/ 153 lbs
8:21
scaled to 35 lb KB
all sets unbroken
Rx 9:44
Intermediate
8:49
30-20-10 reps for time of:
Single-arm Russian kettlebell swings, right arm
Single-arm Russian kettlebell swings, left arm
Kettlebell goblet squats
20kg
9:23
8:58 Intermediate
M/39/195
10:48 Rx'd
Honestly thought the grip was the worst at times getting up in the reps.
I haven't posted a main site time in a bit. Need to when I do one.
M 50/180cm/77kg
Intermediate
13:16
37M/53lb
10:46
On Oct 2, intermediate, 5 + 5, scaled pushups instead of dips
Cashed in with 5 sets of 3 squat at 205#
11:43, 50lb DB for KB. Monte vista gym.
30-20-10 reps in 14:39 of:
Single-arm Russian kettlebell swings, right arm
Single-arm Russian kettlebell swings, left arm
Kettlebell goblet squats
55#
Intermediate Option
6:27
Rx rep scheme
35# KB for swings, 44# for goblet squats
8:45
Awesome work Jim!
M/35/6’1”/205#
RX-9:47
Intermediate like precribed. 9:55min.
Did Monday and Tuesday workouts back to back:
Box dips and 20" box jump overs
5 rounds, 8 reps
Intermediate KB workout
9:14
I realized I picked up the 25# KB, not 35. Just as well, felt heavy for single arm.
Rx 14:50
31 yo, male, beginner.
30-20-10 @26 lbs
9:12
Intermediate.
8:16.
grip issues on the round of 30 but pushed through. Good one.
Great job!
https://youtu.be/KdG1_SSztfo?si=ZqJr0ul_ZsYd8pGh
My Training on Tuesday afternoon, October 1.
30-20-10 reps for time of:
Single-arm Russian Kettlebell Swings, right arm 53 lb
Single-arm Russian Kettlebell Swings, left arm 53 lb
Kettlebell Goblet Squats 53 lb
I completed the WOD in 23:48 minutes.
12:33
M 54/205/6’
Intermediate scale.
8:04.
Intermediate 7:16
5:41
M/51/5'11/225#
Intermediate
12:04
13:38 26lb kettlebell and intermediate workout
Intermediate 14:45
Rx
12:22
Compounding factors today: no KB, used 45&25lb plates strapped together. My lower back is already spent from tiling a bathroom over the wknd. I then redlined in the first round going unbroken on 30, bad idea, had a hard time recovering after that.
Intermediate 53#
9:11
Nice!
80# because we don't have a 70#.
16:10.
First round was no biggie. Then the second round caught up to me.
Dang, that's heavy! Nice job!
Rx’d: 10:29
I thought I could keep it under 10:00 after the first 30s, but it really caught up with me. Fun one.
Hell yeah bro! It was very sneaky indeed.
Still fast @ Rx!
M 32yoa 95kg 192cm
Rx 9:58
Nice work
Nice!
Well done!
Beginner 🔰++
30/20/10
53/35/35 lbs; switched to 16kg/35lbs after finishing set of 30s with time 5:30, tried to be in time cap of 10 minutes, but ended up in 12:59 😕
tiempos de ronda
R1 | 04:31 |
R2 | 03:18 | -73 s
R3 | 01:35 | -103 s
Ø 03:08
Tiempo restante: 00:01 =09:25
30-20-10 reps for time of:
Single-arm Russian kettlebell swings, right arm
Single-arm Russian kettlebell swings, left arm
Kettlebell goblet squats
♂ 45 lb
Intermediate
6:33
Great job!
20# DB
Done in Robert’s basement
6:01
20# DB done in Michigan in Robert’s basement
26:15
Intermediate option:
30-20-10 reps for time of:
Single-arm Russian kettlebell swings, right arm
Single-arm Russian kettlebell swings, left arm
Kettlebell goblet squats
♀ 35 lb
7:53.07
Great job!
24kg/53Lb ktb
Completed on 9:27
Nice!
9:46
50 lb DB
Good work!
Awesome, Brian!
Great job!
Intermediate (55# KB)
10:19
Man, thought I was on track to be under the 10 minute mark. Oh well, next time.
G'job Lincoln
Still a great time @ that weight, well done!
Same. Snuck up on me! Good job, man!
intermediate
9’18”
Good work!
M54/70”/165
7:31
53#KB
Great stuff!
35lbs kettlebell*
6:26
*Heaviest I've got; tried with heavier DBs but kept bumping my knees (ouch).
Great speed! That sounds painful with the DBs.
Fast! You should check out the Gryp handles @Alexander Burgei mentioned; could turn existing DBs into less knee crashing options!
Good time!
Intermediate
6:27
Probably time to add a heavier KB to @ home arsenal
Fantastic Favo!
Fast!
RX: 5:57
Nice speed!
Is your kettlebell okay after that ride?!
Wow, impressive!
Dang bro
Damn!
7:29 intermediate. Only have up 50lbs kb but can only imagine the suck with 70s.
Good time @ that weight though!
Great job @ Rx!
Very nice
Nicely done!
Nice!
Hell yeah!
7:38
Great work!
Fast!
Well done!
Awesome!
Very good!
Beginner option:
20-15-10 reps for time of:
Single-arm Russian kettlebell swings, right arm
Single-arm Russian kettlebell swings, left arm
Kettlebell goblet squats
♂ 26 lb
7;57
Deceiving indeed. Good work!
Rx: time 12’17’’
M- 53/ 5'7 / 220
Intermediate scale but only have a 50 lb. Kb
30- 3:28
20- 3:19
10- 2:07
tot- 8:55
Good work!
Well done!
Kinda sucked 9:02. Only had a 30lb at home gym. Good wake up call.
Still sub 10, nice job!
M50/77kg/179cm
Rxd 24kg kettle bell
11:30
10:43
m/39/241
Good job! & that's a good idea re: the handle; may look into that.
Rx 10:26
boy that was way harder than it looked
Exactly, that’s why I love HQ programming. Good fight
Great job!
55# was heavy and much harder than it looked. 70 would have been brutal. Great job!
15-10-5 @ 70 lbs
Single arm russian KB swings
KB Goblet squats
9:48 still hard even at 50%
Edit: did everything with a dumbbell, somehow my gym decided to get rid of the 70lbs KBs.
Welcome back, nice work on this one too!
Nice job and welcome back!
am I supposed to do both left and right arm kb swings? So 30 left arm kb swings, 30 right arm kb swings, 30 left arm goblet squats for first set?
35lb intermediate reps, 9:15
Intermediate:
7:57
Nice job!
Great job!
Globo wod: if a kettlebell isn't available sub an equivelant weight dumbbell (50/70, 35/50, 25/35lb), and perform the movements.