Workout: A Clean Swing

Warm Up:

10 minute row

A Clean Swing:

Every Minute for 10 Rounds

> 3 Power Cleans (see video above)

> 3 KettleBell Swings

> 3 Power Cleans

rest 15-20 seconds between each round.

Recommended Weight:

Barbell: (Power Cleans)

Men: 60kg, Women: 35kg

Kettlebell: (2-arm Swings)

Men: 32kg, Women: 16kg

Note:

Please scale all Fitness Explorer workouts to your current ability.  Get adequate rest and sufficient nutrition to fuel the activity and to aid in recovery.  Work hard and play hard but never sacrifice correct form.

Please visit the exercise FAQ for details on individual exercises or consult the advice of a registered exercise professional to ensure safe execution of the above movements.

If you are new to this mode of exercise, try one of the beginner's circuits

Perform a warmup prior to activity, here's an example Fitness Explorer warmup

Watch   Fitness Explorer video's here on YouTube

Workout: Bondi Junction

Warmup:

• Fitness Explorer Warmup
• 20m Bear Crawl
• 20m Crab Walk
• 50 Double Unders

Workout: 

• 50 x 60kg Deadlift
• Rest
• 3 rounds of 8 x 60kg Power Clean
• Rest
• 3 rounds of 8 x 60kg Hang Clean
• Rest
• 3 rounds of 8 x 60kg Squat Clean
• Rest
• 30 Jump Squats
• Rest
• 5 x Treadmill Drivers (15s each)

Workout: A Clean Swing

Warm Up:

10 minute row

A Clean Swing:

Every Minute for 10 Rounds

> 3 Power Cleans (see video above)

> 3 KettleBell Swings

> 3 Power Cleans

rest 15-20 seconds between each round.

Recommended Weight:

Barbell: (Power Cleans)

Men: 60kg, Women: 35kg

Kettlebell:

Men: 32kg, Women: 16kg

The above recommendations are a guide only, please scale all workouts to your current ability.