Rebel With A Kettlebell: ROP Heavy (5 nine-minute Ladders / 4 Rungs)
May 23, 2012 by John Roberts, RKC
Filed under Kettlebell News on the Net
28kg C&P + Pull Ladders 5 nine-minute ladders with 4 Rungs. BW Pull Rung type: 1 Pull-up 2 Wide pull-ups 3 Chin-ups 4 Narrow pull-ups (RPE 19) 5-min rest. 28kg Swings x 20 on the minute x 8 (RPE 18) Cool Down: …
Rebel With A Kettlebell: ROP Medium (5 five-minute Ladders / 3 Rungs)
May 23, 2012 by John Roberts, RKC
Filed under Kettlebell News on the Net
28kg C&P + Pull Ladders 5 five-minute ladders with 3 Rungs. Pull Rung type +8kg on ladders 1 & 2. Body weight on 3-5: 1 Pull-up 2 Wide pull-ups 3 Chin-ups (RPE 18) 5-min rest. 28kg Swings x 20 on the minute x 7 (RPE 17) Cool Down: …
Rebel With A Kettlebell: ROP Heavy II (5 ten-minute ladders / 4+ …
May 23, 2012 by John Roberts, RKC
Filed under Kettlebell News on the Net
28kg C&P + Pull Ladders 1 ten-minute ladder with 5 rungs and 4 ten-minute ladders with 4 rungs. BW Pull Rung type: 1 Pull-up 2 Chin-ups 3 Wide pull-ups 4 Narrow pull-ups (5) Chin-ups (RPE 19: Even with the extra minute for rest between …
Rebel With A Kettlebell: ROP Light III (1×3 / 4×2)
May 23, 2012 by John Roberts, RKC
Filed under Kettlebell News on the Net
28kg C&P + Pull Ladders: 5 three-minute ladders with 1 of 3 rungs and 4 of 2 rungs. Pull + 8kg Rung type: 1 Pull-up 2 Wide pull-ups (3) Chin-ups (RPE 17) 5-min rest. 28kg Snatch x 5L&R on the minute x 9 (RPE 17) Cool Down: …
Rebel With A Kettlebell: ROP Light III (1×3 / 4×2)
May 23, 2012 by John Roberts, RKC
Filed under Kettlebell News on the Net
28kg C&P + Pull Ladders: 5 three-minute ladders with 1 of 3 rungs and 4 of 2 rungs. Pull + 8kg Rung type: 1 Pull-up 2 Wide pull-ups (3) Chin-ups (RPE 17) 5-min rest. 28kg Snatch x 5L&R on the minute x 9 (RPE 17) Cool Down: …
