I made up a ladder yesterday that brought me very near to puking. I did it during the last minutes of my 30 minute kettlebell workout after my last kettlebell Farmer’s Walk up the stairs.

I do the given number of reps for each arm, no rests, and repetitions for swings are always double the other movements.

- 1 rep snatch, 1 rep Clean & Jerk (C&J), 2 reps swing

- 2 reps snatch, 2 reps C&J, 4 reps swing

- 3 reps snatch, 3 reps C&J, 6 reps swing (on swings I switch hands in mid-air when it’s time to switch, so there is absolutely no pause or rest between arms).

As you can see, I didn’t get the reps real high, but at the end of a 30 minute workout w/15-30 second rest periods, it was a puker. Give it a try. I was hurtin’ and I’m in pretty good condition.

More...