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Bells and Rings Pull Workout

Get ready to build strength and increase conditioning with this intermediate, kettlebell and gym ring workout. This workout is part of the Bells a' Ringin' Kettlebell Workout Plan.

Workout Specs:
Purpose/Focus:	Strength, Conditioning
Difficulty:	Intermediate
Body Parts Used:	Full Body
Equipment:	Kettlebell, Gym Rings

Workout Vid
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Workout Instructions

Complete set 'A' as a circuit, resting as little as possible between exercises and 60-90 seconds between circuits. Complete set 'B' with 30 seconds in between sets.
	A1: Ring Pull Up Learn Exercise	3 x 10	NA
	A2: Snatch Learn Exercise	3 x 10 each side	NA
	A3: Ring Assisted Pistol Learn Exercise	3 x 10 each side	NA
	A4: Ring Row Learn Exercise	3 x 10	60-90 seconds
	B: Deck Squat Learn Exercise	3 x 20	30 seconds

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Full Body Kettlebell Strength Workout by Steve Jessup

Kettlebell Workout Instructions:
A1: Double Kettlebell Snatch to Push Press - 10 x 5 (32kg x 2)
B2: Weighted Chin Up - 10 x 5 (16kg)
B1: Double Heavy Club (or Sledgehammer) Swipes - 10 to 1 (35lb)
B2: Tiger bend Push Ups - 10 to 1
C1: Plank - 60/45/30/15sec
C2: Wheel Rollout - 20/15/10/5

Pyramid Kettlebell Conditioning Workout by Mike Eves

Kettlebell Workout Instructions:
A1: 1-Arm Kettlebell Swings - 10, 15, 20, 15, 10
A2: Renegade Rows - 10, 15, 20, 15, 10
B1: Kettlebell Farmer Walk - 100m
B2: Kettlebell Racked Farmer Walk - 100m
B3: Overhead Kettlebell Farmer Walk - 100m

Unconventional Training for Jiu Jitsu

Workout Instructions:
A1: Double Kettlebell Swings - 3 x 10
A2: Double Kettlebell High Pull - 3 x 10
B1: Sandbag Shouldering - 3 x 8-10 ES
B2: Sandbag Get Up - 3 x 3-5 ES
C1: Macebell 360 - 3 x 10 ES
C2: Walking the Plank - 3 x 10

Upper Body Emphasis Kettlebell Workout #5 - Machine Workout Plan

Workout Instructions:
A1: Double Press - 2 x 5-8
A2: Double Jerk - 2 x 15-20
A3: Clap Push Up - 2 x 10-15
B1: Double Front Squat - 2 x 5-8
B2: Kettlebell Jump Squat - 2 x 10
C1: Renegade Row - 2 x 8-10ES
C2: Double Kettlebell Outside Row - 2 x 20
HE: Double Kettlebell High Pull - 4 x 30 sec