The Good, The Bad, & The Ugly Kettlebell Workout 9

"If you don't make dust, you eat dust." -Motto of Jack A. MacAllister

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“The Good, The Bad, & The Ugly” workout 9

Warmup: Synergy Dynamics

Pick one Medium-Heavy Kettlebell for the entire workout and go from the top to the bottom AS FAST AS POSSIBLE. (R/L= right AND left do the full number of reps each)

The Good: 25x Bottoms Up Cleans- R/L 50x Walkouts

The Bad: 25x Bottoms Up Cleans- R/L 35x Outside Swings- R/L 50x Walkouts

The Ugly: 25x Bottoms Up Cleans- R/L 35x Outside Swings- R/L 50x Walkouts 35x Outside Swings- R/L 50x Dolphins 25x Bottoms Up Cleans- R/L 70x Jumping High Knees



These are the exact Kettlebells that we use at Synergy Kettlebell Training and we use them because Professional Grade Kettlebells are the best you can train with. Kettlebells are a tool for your fitness and I recommend always working with the best.

They are exactly what you'll need to get the most out of your training whether your focus is on sport or fitness. The shape of the bell allows extended, high rep sets with as much comfort as possible.

The bell handle and body ergonomically conforms to the contours of the hand, wrist, and forearm. This is an important aspect of the top lifts (Jerk, Snatch, Long Cycle).

Personally, I don't use anything else for my own training and have seen my progress quickened directly because of using Pro-Grades.