Featured Program
WKC Fitness Protocol Overview
· Workouts consist of three separate sets
· Follow a progressive, 20-level system
· Select three one-arm exercises you can perform safely
IE: Press, Push Press, Jerk, Clean Snatch, Half Snatch, Long Cycle
· Choose a kettlebell you can work with for at least one minute per hand (mph)
· Level one starts with one mph in each of the three sets (total 6 mins)
· Level one starts with two minutes rest between sets
· Use of AKC professional grade kettlebell™ with consistent size and shape required
· Gradually complete recommended max reps per minute (rpm), see limits posted below
· When rpm max is hit on all three moves, advance one level
· Reduce rest by 30 secs per level, from level one through four (2m, 90s, 1m, 30s)
· At level five, increase rest back to 2 minutes
· At level five, increase mph by 30 seconds to one and a half minutes
· From level six to nine, resume rest reduction by 30 seconds per level
· At level ten, increase rest back to two minutes and mph to 2 minutes
· Proceed to level 20 in this fashion (Level 20: 3 mph, 30 sec rest)
REPS PER MINUTE LIMITS
16 / Jerk, Snatch, Push Press, Clean
10 / Long Cycle
12 / Half Snatch
The WKC Fitness Protocol is best learned directly from a qualified Kettlebell Coach or Trainer. For more information on how to get in on this ground breaking approach, please follow this link. [GO]
WKC Fitness Protocol Overview
· Workouts consist of three separate sets
· Follow a progressive, 20-level system
· Select three one-arm exercises you can perform safely
IE: Press, Push Press, Jerk, Clean Snatch, Half Snatch, Long Cycle
· Choose a kettlebell you can work with for at least one minute per hand (mph)
· Level one starts with one mph in each of the three sets (total 6 mins)
· Level one starts with two minutes rest between sets
· Use of AKC professional grade kettlebell™ with consistent size and shape required
· Gradually complete recommended max reps per minute (rpm), see limits posted below
· When rpm max is hit on all three moves, advance one level
· Reduce rest by 30 secs per level, from level one through four (2m, 90s, 1m, 30s)
· At level five, increase rest back to 2 minutes
· At level five, increase mph by 30 seconds to one and a half minutes
· From level six to nine, resume rest reduction by 30 seconds per level
· At level ten, increase rest back to two minutes and mph to 2 minutes
· Proceed to level 20 in this fashion (Level 20: 3 mph, 30 sec rest)
REPS PER MINUTE LIMITS
16 / Jerk, Snatch, Push Press, Clean
10 / Long Cycle
12 / Half Snatch
The WKC Fitness Protocol is best learned directly from a qualified Kettlebell Coach or Trainer. For more information on how to get in on this ground breaking approach, please follow this link. [GO]