1. Metabolic Conditioning will help you burn fat much more efficiently.
2. Build muscle
3. They're FUN to do.
4. They're time efficient.
5. You get to do different exercises.
When I first started using kettlebells 10 years ago, what drew them to me was lifting and conditioning at the same time. My strength soared. If I did just the program minimum or simple and sinister, I never would have stuck with it.
All these programs you mentioned are good programs, but they become boring.
I don't love S + S as a program. As a finisher to a workout, sure, but not as a main course for more than a month
The TGU is a good exercise and so is the one hand swing, but they're not the end all be all.
I think the ROP is lacking in the squat department, but that's ok, do them on variety days.
I'd rather snatch, 5,5 on the minute for 20 minutes or 10, 10 with a minute rest for 10 sets. That to me is more fun.
If you want to challenge yourself, and see how good you really are in the TGU and have passed Simple. Take a 24, press it snatch it and get it in the overhead position. Now do the Get Down first, then the Get Up. Switch hands, don't put bell down just clean and press it. Try this for 10-15 minutes.
Or, instead of a goblet squat, clean a 24 or a 32, hold it in the rack and do squat ladders. Good for the obliques
Try 20 two hand swings on the minute for 20 minutes, let me know how your grip is.
Finally:
Take a 20 or a 24
1 hand swing x 5
Snatch x 5
Clean and Press x 5
Lunge x 5
Row x 5,
Switch hands, and repeat
Do 3-5 rounds of this.
I feel it's unfortunate, that this forum is so conditioned to S + S and A + A . Pushing yourself once in a while is fun
I'm turn 50 this year. Even though I've done it in the past and did 93 earlier last year. My only goal is to get 100 with a 25kg kettlebell. I can do 109 with a 20 without putting the bell down.
