Rebel With A Kettlebell: ROP Light (5 three-minute Ladders / 2 Rungs)

Mobility, stretch, and warm-up: Z-Health, 16kg Armbars & Halos, Wall squats, Pump, and Brettzel. 28kg C&P + Pull Ladders 5 three-minute ladders 2 Rungs BW Pull Rung type: 1 Pull-up 2 Wide pull-ups (RPE 15) 5-min rest. …

Rebel With A Kettlebell: ROP Heavy (5 nine-minute Ladders / 4 Rungs)

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: …

Kettlebell Fit: Day 1 of 5 Rungs

I started the week off with 3 x 5 rung ladders. Talk about a good workout! We tested my flex arm hang, and while I’m not at the 25 seconds yet, I’m adding time. PLUS, I was able to hang more than once, which is a first. …

Rebel With A Kettlebell: ROP Medium (5 five-minute Ladders / 3 Rungs)

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+ …

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 …

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