Barbell + 1 KB Workout D

The Barbell + 1 KB Workout D routine first appeared in Issue #2. The Barbell + 1 KB Workout D routine is a strength-focused kettlebell and rope workout using seven circuits with seven exercises total.

Workout Instructions

The following workout features seven exercises in seven circuits. Perform all exercises one after the other without rest until all reps of each round are complete. Rest 1 to 2 minutes between rounds.


Workout Specs

Spec Value
Ability Focus Strength
Equipment Kettlebell and Ropes
Body Focus Upper Body

Workout Sets/Reps

Set Exercise Rounds x Reps/Time
A: Pull Up 40 REPS (Can Be Cut into 7 Sets)
B: Low Row Machine 4 x 9-11 REPS
C: KB Clean from Floor 4 x 5 REPS ES
D: Tate Press 3 x 25 REPS
E: KB Spider Curl 6 x 8 REPS ES
F: Battle Ropes 8 x 15 SEC ES
G: Banded Tricep Press Down w/ External Rotation 75 REPS (Can Be Cut into Multiple Sets)

Joe Daniels

Bored with bodybuilding after reaching the national level in 2009, Joe Daniels opened Swing This Kettlebell and Strength. From be- coming an IKFF Coach operating in an 800 sq ft studio, the benefits of a minimal yet highly effective approach to fitness has grown to a 5500 sq ft functional training facility within 4 years. Focusing on injury prevention, competitive kettlebell sport training and stress relief, Swing This Kettlebell and Strength has hosted seminars and trained hands on with some of the top athletes and coaches of the kettlebell world. Our philosophy has remained the same. You have to enjoy your training at all stages. Live your life. Your training time should make your life outside that time more enjoyable and fulfilling. WEBSITE

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