The RKC Combo

Here is a Kettlebell Combination that I "enjoy". I like this Combo because it contains most of the basic RKC Kettlebell techniques: Swing, Clean, Press, Front Squat, Snatch

• Single Kettlebell Version
  Clean > Walk 10 steps with KB in the Rack position > Front Squat > Press > High Pull > Snatch > 10 swings > Rest if necessary > Switch Hands & repeat.
  

  Double Kettlebell Version
  Dbl Clean > Walk 10 steps with DBL KB Rack> Dbl Front Squat > Dbl Press > Dbl High Pull > Dbl Snatch > 10 Dbl swings > Rest if necessary > repeat.

This workout is real torture, especially when using two kettlebells. The most important thing is to take as little or as much rest as you need in order to maintain safe technique. This is a good way to burn calories while practicing the basics on an optional/variety day or if you're feeling sadistic add it to the end of a workout.

Some ways you can use this combination to create a challenging workout:

1. For Distance
   Set a distance that you must cover and repeat this combination as many times as necessary to cover that distance.
   
2. For Time
   Set an amount of time that you want to workout. Record the number of times you can complete the combination in that amount of time. Try to meet or beat that number during your next workout.
   
3. For Calories
   Set an amount of calories that you want to burn. Use a heart rate monitor that estimates calories burned and repeat this combination until you hit your numbers.
   
4. For Distance over time
   Set a distance that you must cover and record the time it takes to you cover that distance. Next workout try to meet or beat your previous time.
   
5. For Calories/Minute
   Using a heart rate monitor that estimates calories burned, perform this combination for a pre-determined amount of time. Record the number of calories you burned and do the math to determine calories burned per minute. The next time you perform the workout try to meet or beat the number of calories burned per minute.

Enjoy the Pain!