Want to improve your kettlebell game, see how you stack up, and give yourself a serious challenge?

Try this “Beat the Clock” Kettlebell Ladder Challenge Workout!

This will push you both physically AND mentally, and it’s also a great test of your fitness level.

And stay tuned – our 28-day Kettlebell Ladder Challenge – where you’ll be doing workouts like this one and working towards a leaner, stronger, fitter version of yourself in the next 4 weeks – opens for sign up tomorrow.

Let’s get right into it:

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“Beat the Clock” Kettlebell Ladder Challenge Workout

Set your timer for 30 second intervals.

In the first 30 second interval, do 2 kettlebell swings (24k for men, 16k for women). Your rest is the time between when you finish the prescribed number of reps and when the next interval starts.

In the second 30 second interval, you’ll do 2 push ups ..

In the third 30 second interval, you’ll do 1 KB goblet squat (24k for men, 16k for women) ..

And in the fourth 30 second interval, you’ll do 1 burpee.

That’s one round.

Keep the timer going, and start “climbing the ladder” …

So the second round looks like this:

– 4 swings
– 4 push ups
– 2 squats
– 2 burpees

And the third round looks like this:

– 6 swings
– 6 push ups
– 3 squat
– 3 burpees

Continue in this fashion until no longer possible.

A score of “7” is solid – that would be getting to:

– 14 swings
– 14 push ups
– 7 squat
– 7 burpees

“8” is great …

“9” is elite …

“10” is your MAX score:

– 20 swings
– 20 push ups
– 10 squats
– 10 burpees

… but if you’re using the prescribed weights and doing this with 100% legit form, this is VERY TOUGH. Only a small handful out of hundreds and hundreds of folks we’ve put through this workout have done it.

Give this “Beat the Clock” Kettlebell Ladder Challenge a try, and let me know how you do.

And here’s to your continued success! –

– Forest Vance
Certified Kettlebell Instructor
Master of Science, Human Movement

PS – Stay tuned – our 28-day Kettlebell Ladder Challenge – where you’ll be doing workouts like this one and working towards a leaner, stronger, fitter version of yourself in the next 4 weeks – opens for sign up tomorrow.