ROD 100412


Thursday, 04Oct12


Double Kettlebell Trouble

Three rounds for time of:

  •   5  Burpees and a half (with a clap at the top)
  • 10 Double KB Cleans
  • 15 Double KB Bent Over Rows
  • 20 Double KB Swing

Use the assigned weight of 14kg for women and 20kg for men for all movements.

* REMINDER – This is an X-TREME class, therefore everyone is expected to push heavier loads ! No excuses!!


  Melt the FAT away!

With over 1,000 calories burned during a one hour class. This routine balances coordination and strength building moves of strength boxing while burning calories. These high-intensity classes are a great full body workout, incorporating a broad range of exercises, punches and athletic drills. The high repetitions combined with the intense cardio- bouts will tone your body better than all other boxing class. It rolls many different modalities into one diverse, intense and unique workout. Come Get Some !!!