I had another run-through of our “alternative” Kettlebell Pentathlon this week and managed to extend my high score. The “alternative” or”penta-cardio” pentathlon operates on very similar lines to Valery Fedorenko and the WKC’s pentathlon, but subsititutes in swings and squats to try and make the workout a little more accessible, and a little more conditioning, and less strength.
My stats were as follows:
- 150 24kg 2H swings done in 25 reps/min over 6 mins (Score=450 pts/Total=450pts)
- 120 24kg cleans done in 6 minutes (Score=360 pts/Total=810pts)
- 150 1H swings done 13R/12L reps/min over 6 mins (Score=450 pts/Total=1260pts)
- 60 24kg racked squats done in 6 minutes (Score=180 pts/Total=1440pts)
- 60 20kg clean & jerks done in 6 minutes (Score=150 pts/Total=1590pts)
5 minute breaks between exercises. Total was 1590pts. Next target is 1621pts, but even upping the C&Js to 24kg will only yield 1620pts, one exercise has to be done with the 28kg to get to the “extreme” category. Not happening anytime soon.
Tags: clean, fitness, girevoy, girevoy sport, jerk, kettlebell, lockout, longcycle, pentathlon, press, rack, rack position, squat, strength, swing, training, workout
