Kettlebell Muscle Mania is an 8-Lift, 10-minute gauntlet SPIKED with static-holds, timed-eccentrics, & a strength-endurance finisher to make your lungs burn as much as your muscles. 💪 🫁 😎

Kettlebell Fans had 10 minutes to complete:

• 10 HIP THRUSTS from the ground with 2 Kettlebells "2KB." Hold the top of the last rep for 3 - 10 seconds & get 2 extra 'reps' added to your score for each second in the static hold.
• 10 CHEST PRESSES from the ground with 2KB. From the top of the 10th rep, slowly lower for 3 - 10 seconds and get 2 'reps' for each second that passes until your elbows touch the ground.
• 1 TURKISH GET-UP TO 1/2 KNEELING per arm, 1KB (OR 3X your reps with a MUSCLE-MANIAC-GET-UP: One TGU-to-kneeling with two kettlebells at once)
• 10 REVERSE LUNGES with 2KB in a farmer's hold. Complete 1 leg at a time. From the start of your 10th rep, slowly lower for 3 - 10 seconds & get 2 extra 'reps' for each second that passes until your back knee touches the ground (gently).
• 10 ALTERNATING STRICT SHOULDER PRESSES from standing with 2KB. From the top of the 10th rep, slowly lower for 3 - 10 seconds & earn 2 extra 'reps' per second until the top of the handle returns to collarbone height.
• 10 ALTERNATING BENT-OVER ROWS from standing in a hinged-position with 2KB on the ground between reps. From the top of the 10th rep, slowly lower for 3 - 10 seconds & earn 2 extra 'reps' per second until the kettlebell returns to the ground.
• 10 BICEP CURLS from standing with 1KB held by the horns. From the top of the 10th rep, slowly lower for 3 - 10 seconds & earn 2 extra 'reps' per second until your elbows are at their fullest extension.
• In the time remaining: CLEAN + PRESS OR PUSH-PRESS + SNATCH DROP AKA "REVERSE 1/2 SNATCH" with 1 KB. You must pause for 2 seconds in the overhead position/"fixation." Switch hands at the top of a swing as much as you like.

RULES:

• You will need 2 - 4 kettlebells of two different sizes.
• You cannot use more than 2 kettlebell sizes.
• Use any size kettlebell you want.
• Rest as needed.
• Study all movement requirements & "No Count" explanations for each move. These are explained thoroughly in the scorecard you receive in your registration email.
• Use the Free Athlete's Group for any questions & form checks before you attempt the challenge.
• Your elbow extension on all presses must be the same AND to your max extension with your arm as vertical as possible (this varies by person)
• Hip extension on the hip thrusts must be the same AND as close to a straight line connecting knees-hips-shoulder as you are able.