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Hybrid Kettlebell & Suspension Workout

Hybrid Kettlebell & Suspension Workout

Written by
July 8, 2014
Updated May 15, 2016

Workout Summary

The Hybrid Kettlebell & Suspension Workout takes advantage of  Battle Rope training and combines that benefit with the versatility of the Kettlebell. The Hybrid Kettlebell & Suspension Workout combines full body movements on a unilateral plane to give your training a new variation on some classic moves. These movement patters are not for the faint of heart, especially when combining them with High Intensity Interval Training, as demonstrated in this workout. The advanced combination of both upper and lower body compound movements is sure to boost your conditioning, strengthen your core, and shed that last bit of fat for summer!

Workout Instructions

Complete as many reps as possible in 30-60 seconds before moving to next exercise. Once one round of all exercises is completed rest as needed and repeat for a total of 5 rounds.  For The Battle Rings Pendulum Swing, complete a set to failure, rest for 60 seconds then repeat on opposite side. Complete for a total of 3 rounds on each side.

A1: Kettlebell Figure 8 – 5 rounds x 60 sec
A2: Kettlebell Squat to Press – 5 rounds  x 30 sec (right side)
A3: Battle Rings Single Leg Burpee – 5 rounds x 30 sec (left side)
A4: Kettlebell Squat to Press – 5 rounds x 30 sec (left side)
A5: Battle Rings Single Leg Burpee – 5 rounds x 30 sec (right side)
B1: Battle Rings Pendulum Swing – 3 rounds x Fail (each side)

Other Workout Details

Workout Created By: Mark de Grasse
Workout Demonstrated By: Stephanie Schechter

Onnit Academy is the most comprehensive database of information related to Unconventional Training, a unique new form of fitness methodology that focuses on functional strength, conditioning, and agility using the most efficient means and tools possible. The online database includes articles, videos, tutorials, and workouts featuring alternative implements like kettlebells, sandbags, steel maces, steel clubs, battle ropes, and more.
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