WoD “Hails” – Double Pyramid


Kettle bell workout with a bit of cardio thrown in for flavour!! Let’s name this one “Hails” 😉

kettlebell_swing2

  • 5 KettleBell Swings (double handed) 20kg bell
  • 10 Sets of Stairs (up and down)
  • 10 Wall Balls (18lb ball)
  • 30 sec rest
  • 10 KB, 8 Stairs, 10 WB, 30 sec
  • 15 KB, 6 Stairs, 10 WB, 30 sec
  • 20 KB, 4 Stairs, 10 WB, 30 sec
  • 25 KB, 2 Stairs, 10 WB, 30 sec
  • 30 KB, 1 minute rest
  • 25 KB, 2 Stairs, 10 WB, 30 sec
  • 20 KB, 4 Stairs, 10 WB, 30 sec
  • 15 KB, 6 Stairs, 10 WB, 30 sec
  • 10 KB, 8 Stairs, 10 WB, 30 sec
  • 5 KB, 10 Stairs, 10 WB, 30 sec

Totals: 60 sets of stairs, 180 KB swings, 100 wall balls.

UPDATE: Workout complete, target time is 30min, I managed 32min.

For time.

Enjoy!!

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