Kettlebell Kettlebell for Cardio.

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North Coast Miller

Level 8 Valued Member
I've been doing these clusters with a 40 like this..

Swing 6 reps, rest 30 seconds
Swing 6 reps, rest 30 seconds
Swing 6 reps, rest 30 seconds
Swing 6 reps, rest 3 minutes or until sub 110 HR

Repeat 4 times (I may add more in the future) You get 96 heavy explosive swings in a fairly short period of time and actually feel more energized when finished. Highly recommend.

Thanks!
What is your AMRAP with that weight?
 

Bret S.

Level 7 Valued Member
Certified Instructor
Thanks!
What is your AMRAP with that weight?
Don't know, when it comes to heavy swings I never push it past 10, I must protect my back so I never go beyond. It's a risk/reward calculation on my part..
I do use the HRM and each cluster pushes me up to 130-140 bpm, last week I ran an experiment using more weight each cluster, HR topped out at..

Cluster 1@ 32k = 120
Cluster 2@ 36k=125
Cluster 3@ 40k=130
Cluster 4@ 44k=135

Don't know what it did in terms of results but it was fun to experiment.
 
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