The Kettlebell Climb: Metabolic Ladder Challenge Ft. Rob Riches | Faster Fat Loss

Google Sheet Workout Export

By Blue Star Nutraceuticals

Experience Beginner (1-2 years)
Time 125 minutes/day | 4 days/week
Goals
Equipment

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Average Exertion
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70%
Average Cardio Intensity
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30%

For this workout, you’ll perform 3 metabolic conditioning exercises in circuit fashion.


You’ll perform this workout with an ascending and descending ladder style.


This means for set 1 you’ll perform 1 rep of each exercise. Set 2, two reps, and continue until your 10th set where you’ll perform 10 reps of each exercise. That’s the top of the ladder.


Then for set 11 you’ll perform ten reps each exercise; set 12 - 9 reps each, and continue all the way down to your 20th set where you’ll finish off performing just 1 rep of each exercise.


This means you’ll end up performing 330 reps total for the entire workout.


You should choose a weight that is about 60% of your 1 Rep Max.


This means if you can goblet squat with a 100 Lb kettlebell, you’ll use 60 Lb for this exercise.


Your goal is to complete the entire ladder in the shortest time possible, so push yourself, keep your rest times as short as possible, and share your time in the comments below.

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Description

Media

Week 1 Overview

Day 5:

Rest

Day 6:

Rest

Day 7:

Rest




ExerciseSetsRepsRest

Circuit #1 - 1 set

Rest 60s between rounds

1A.Kettlebell Swing
1 set1 reps0s
1B.Kettlebell Goblet Squat
1 set1 reps0s
1C.Kettlebell Alternating 1-Arm Press
1 set1 reps60s

Circuit #2 - 1 set

Rest 60s between rounds

2A.Kettlebell Swing
1 set2 reps0s
2B.Kettlebell Goblet Squat
1 set2 reps0s
2C.Kettlebell Alternating 1-Arm Press
1 set2 reps60s

Circuit #3 - 1 set

Rest 60s between rounds

3A.Kettlebell Swing
1 set3 reps0s
3B.Kettlebell Goblet Squat
1 set3 reps0s
3C.Kettlebell Alternating 1-Arm Press
1 set3 reps60s

Circuit #4 - 1 set

Rest 60s between rounds

4A.Kettlebell Swing
1 set4 reps0s
4B.Kettlebell Goblet Squat
1 set4 reps0s
4C.Kettlebell Alternating 1-Arm Press
1 set4 reps60s

Circuit #5 - 1 set

Rest 60s between rounds

5A.Kettlebell Swing
1 set5 reps0s
5B.Kettlebell Goblet Squat
1 set5 reps0s
5C.Kettlebell Alternating 1-Arm Press
1 set5 reps60s

Circuit #6 - 1 set

Rest 60s between rounds

6A.Kettlebell Swing
1 set6 reps0s
6B.Kettlebell Goblet Squat
1 set6 reps0s
6C.Kettlebell Alternating 1-Arm Press
1 set6 reps60s

Circuit #7 - 1 set

Rest 60s between rounds

7A.Kettlebell Swing
1 set7 reps0s
7B.Kettlebell Goblet Squat
1 set7 reps0s
7C.Kettlebell Alternating 1-Arm Press
1 set7 reps60s

Circuit #8 - 1 set

Rest 60s between rounds

8A.Kettlebell Swing
1 set8 reps0s
8B.Kettlebell Goblet Squat
1 set8 reps0s
8C.Kettlebell Alternating 1-Arm Press
1 set8 reps60s

Circuit #9 - 1 set

Rest 60s between rounds

9A.Kettlebell Swing
1 set9 reps0s
9B.Kettlebell Goblet Squat
1 set9 reps0s
9C.Kettlebell Alternating 1-Arm Press
1 set9 reps60s

Circuit #10 - 1 set

Rest 60s between rounds

10A.Kettlebell Swing
1 set10 reps0s
10B.Kettlebell Goblet Squat
1 set10 reps0s
10C.Kettlebell Alternating 1-Arm Press
1 set10 reps60s

Circuit #11 - 1 set

Rest 60s between rounds

11A.Kettlebell Swing
1 set10 reps0s
11B.Kettlebell Goblet Squat
1 set10 reps0s
11C.Kettlebell Alternating 1-Arm Press
1 set10 reps60s

Circuit #12 - 1 set

Rest 60s between rounds

12A.Kettlebell Swing
1 set9 reps0s
12B.Kettlebell Goblet Squat
1 set9 reps0s
12C.Kettlebell Alternating 1-Arm Press
1 set9 reps60s

Circuit #13 - 1 set

Rest 60s between rounds

13A.Kettlebell Swing
1 set8 reps0s
13B.Kettlebell Goblet Squat
1 set8 reps0s
13C.Kettlebell Alternating 1-Arm Press
1 set8 reps60s

Circuit #14 - 1 set

Rest 60s between rounds

14A.Kettlebell Swing
1 set7 reps0s
14B.Kettlebell Goblet Squat
1 set7 reps0s
14C.Kettlebell Alternating 1-Arm Press
1 set7 reps60s

Circuit #15 - 1 set

Rest 60s between rounds

15A.Kettlebell Swing
1 set6 reps0s
15B.Kettlebell Goblet Squat
1 set6 reps0s
15C.Kettlebell Alternating 1-Arm Press
1 set6 reps60s

Circuit #16 - 1 set

Rest 60s between rounds

16A.Kettlebell Swing
1 set5 reps0s
16B.Kettlebell Goblet Squat
1 set5 reps0s
16C.Kettlebell Alternating 1-Arm Press
1 set5 reps60s

Circuit #17 - 1 set

Rest 60s between rounds

17A.Kettlebell Swing
1 set4 reps0s
17B.Kettlebell Goblet Squat
1 set4 reps0s
17C.Kettlebell Alternating 1-Arm Press
1 set4 reps60s

Circuit #18 - 1 set

Rest 60s between rounds

18A.Kettlebell Swing
1 set3 reps0s
18B.Kettlebell Goblet Squat
1 set3 reps0s
18C.Kettlebell Alternating 1-Arm Press
1 set3 reps60s

Circuit #19 - 1 set

Rest 60s between rounds

19A.Kettlebell Swing
1 set2 reps0s
19B.Kettlebell Goblet Squat
1 set2 reps0s
19C.Kettlebell Alternating 1-Arm Press
1 set2 reps60s

Circuit #20 - 1 set

Rest 60s between rounds

20A.Kettlebell Swing
1 set1 reps0s
20B.Kettlebell Goblet Squat
1 set1 reps0s
20C.Kettlebell Alternating 1-Arm Press
1 set1 reps60s

ExerciseSetsRepsRest

Circuit #1 - 1 set

Rest 60s between rounds

1A.Kettlebell Swing
1 set1 reps0s
1B.Kettlebell Goblet Squat
1 set1 reps0s
1C.Kettlebell Alternating 1-Arm Press
1 set1 reps60s

Circuit #2 - 1 set

Rest 60s between rounds

2A.Kettlebell Swing
1 set2 reps0s
2B.Kettlebell Goblet Squat
1 set2 reps0s
2C.Kettlebell Alternating 1-Arm Press
1 set2 reps60s

Circuit #3 - 1 set

Rest 60s between rounds

3A.Kettlebell Swing
1 set3 reps0s
3B.Kettlebell Goblet Squat
1 set3 reps0s
3C.Kettlebell Alternating 1-Arm Press
1 set3 reps60s

Circuit #4 - 1 set

Rest 60s between rounds

4A.Kettlebell Swing
1 set4 reps0s
4B.Kettlebell Goblet Squat
1 set4 reps0s
4C.Kettlebell Alternating 1-Arm Press
1 set4 reps60s

Circuit #5 - 1 set

Rest 60s between rounds

5A.Kettlebell Swing
1 set5 reps0s
5B.Kettlebell Goblet Squat
1 set5 reps0s
5C.Kettlebell Alternating 1-Arm Press
1 set5 reps60s

Circuit #6 - 1 set

Rest 60s between rounds

6A.Kettlebell Swing
1 set6 reps0s
6B.Kettlebell Goblet Squat
1 set6 reps0s
6C.Kettlebell Alternating 1-Arm Press
1 set6 reps60s

Circuit #7 - 1 set

Rest 60s between rounds

7A.Kettlebell Swing
1 set7 reps0s
7B.Kettlebell Goblet Squat
1 set7 reps0s
7C.Kettlebell Alternating 1-Arm Press
1 set7 reps60s

Circuit #8 - 1 set

Rest 60s between rounds

8A.Kettlebell Swing
1 set8 reps0s
8B.Kettlebell Goblet Squat
1 set8 reps0s
8C.Kettlebell Alternating 1-Arm Press
1 set8 reps60s

Circuit #9 - 1 set

Rest 60s between rounds

9A.Kettlebell Swing
1 set9 reps0s
9B.Kettlebell Goblet Squat
1 set9 reps0s
9C.Kettlebell Alternating 1-Arm Press
1 set9 reps60s

Circuit #10 - 1 set

Rest 60s between rounds

10A.Kettlebell Swing
1 set10 reps0s
10B.Kettlebell Goblet Squat
1 set10 reps0s
10C.Kettlebell Alternating 1-Arm Press
1 set10 reps60s

Circuit #11 - 1 set

Rest 60s between rounds

11A.Kettlebell Swing
1 set10 reps0s
11B.Kettlebell Goblet Squat
1 set10 reps0s
11C.Kettlebell Alternating 1-Arm Press
1 set10 reps60s

Circuit #12 - 1 set

Rest 60s between rounds

12A.Kettlebell Swing
1 set9 reps0s
12B.Kettlebell Goblet Squat
1 set9 reps0s
12C.Kettlebell Alternating 1-Arm Press
1 set9 reps60s

Circuit #13 - 1 set

Rest 60s between rounds

13A.Kettlebell Swing
1 set8 reps0s
13B.Kettlebell Goblet Squat
1 set8 reps0s
13C.Kettlebell Alternating 1-Arm Press
1 set8 reps60s

Circuit #14 - 1 set

Rest 60s between rounds

14A.Kettlebell Swing
1 set7 reps0s
14B.Kettlebell Goblet Squat
1 set7 reps0s
14C.Kettlebell Alternating 1-Arm Press
1 set7 reps60s

Circuit #15 - 1 set

Rest 60s between rounds

15A.Kettlebell Swing
1 set6 reps0s
15B.Kettlebell Goblet Squat
1 set6 reps0s
15C.Kettlebell Alternating 1-Arm Press
1 set6 reps60s

Circuit #16 - 1 set

Rest 60s between rounds

16A.Kettlebell Swing
1 set5 reps0s
16B.Kettlebell Goblet Squat
1 set5 reps0s
16C.Kettlebell Alternating 1-Arm Press
1 set5 reps60s

Circuit #17 - 1 set

Rest 60s between rounds

17A.Kettlebell Swing
1 set4 reps0s
17B.Kettlebell Goblet Squat
1 set4 reps0s
17C.Kettlebell Alternating 1-Arm Press
1 set4 reps60s

Circuit #18 - 1 set

Rest 60s between rounds

18A.Kettlebell Swing
1 set3 reps0s
18B.Kettlebell Goblet Squat
1 set3 reps0s
18C.Kettlebell Alternating 1-Arm Press
1 set3 reps60s

Circuit #19 - 1 set

Rest 60s between rounds

19A.Kettlebell Swing
1 set2 reps0s
19B.Kettlebell Goblet Squat
1 set2 reps0s
19C.Kettlebell Alternating 1-Arm Press
1 set2 reps60s

Circuit #20 - 1 set

Rest 60s between rounds

20A.Kettlebell Swing
1 set1 reps0s
20B.Kettlebell Goblet Squat
1 set1 reps0s
20C.Kettlebell Alternating 1-Arm Press
1 set1 reps60s

ExerciseSetsRepsRest

Circuit #1 - 1 set

Rest 60s between rounds

1A.Kettlebell Swing
1 set1 reps0s
1B.Kettlebell Goblet Squat
1 set1 reps0s
1C.Kettlebell Alternating 1-Arm Press
1 set1 reps60s

Circuit #2 - 1 set

Rest 60s between rounds

2A.Kettlebell Swing
1 set2 reps0s
2B.Kettlebell Goblet Squat
1 set2 reps0s
2C.Kettlebell Alternating 1-Arm Press
1 set2 reps60s

Circuit #3 - 1 set

Rest 60s between rounds

3A.Kettlebell Swing
1 set3 reps0s
3B.Kettlebell Goblet Squat
1 set3 reps0s
3C.Kettlebell Alternating 1-Arm Press
1 set3 reps60s

Circuit #4 - 1 set

Rest 60s between rounds

4A.Kettlebell Swing
1 set4 reps0s
4B.Kettlebell Goblet Squat
1 set4 reps0s
4C.Kettlebell Alternating 1-Arm Press
1 set4 reps60s

Circuit #5 - 1 set

Rest 60s between rounds

5A.Kettlebell Swing
1 set5 reps0s
5B.Kettlebell Goblet Squat
1 set5 reps0s
5C.Kettlebell Alternating 1-Arm Press
1 set5 reps60s

Circuit #6 - 1 set

Rest 60s between rounds

6A.Kettlebell Swing
1 set6 reps0s
6B.Kettlebell Goblet Squat
1 set6 reps0s
6C.Kettlebell Alternating 1-Arm Press
1 set6 reps60s

Circuit #7 - 1 set

Rest 60s between rounds

7A.Kettlebell Swing
1 set7 reps0s
7B.Kettlebell Goblet Squat
1 set7 reps0s
7C.Kettlebell Alternating 1-Arm Press
1 set7 reps60s

Circuit #8 - 1 set

Rest 60s between rounds

8A.Kettlebell Swing
1 set8 reps0s
8B.Kettlebell Goblet Squat
1 set8 reps0s
8C.Kettlebell Alternating 1-Arm Press
1 set8 reps60s

Circuit #9 - 1 set

Rest 60s between rounds

9A.Kettlebell Swing
1 set9 reps0s
9B.Kettlebell Goblet Squat
1 set9 reps0s
9C.Kettlebell Alternating 1-Arm Press
1 set9 reps60s

Circuit #10 - 1 set

Rest 60s between rounds

10A.Kettlebell Swing
1 set10 reps0s
10B.Kettlebell Goblet Squat
1 set10 reps0s
10C.Kettlebell Alternating 1-Arm Press
1 set10 reps60s

Circuit #11 - 1 set

Rest 60s between rounds

11A.Kettlebell Swing
1 set10 reps0s
11B.Kettlebell Goblet Squat
1 set10 reps0s
11C.Kettlebell Alternating 1-Arm Press
1 set10 reps60s

Circuit #12 - 1 set

Rest 60s between rounds

12A.Kettlebell Swing
1 set9 reps0s
12B.Kettlebell Goblet Squat
1 set9 reps0s
12C.Kettlebell Alternating 1-Arm Press
1 set9 reps60s

Circuit #13 - 1 set

Rest 60s between rounds

13A.Kettlebell Swing
1 set8 reps0s
13B.Kettlebell Goblet Squat
1 set8 reps0s
13C.Kettlebell Alternating 1-Arm Press
1 set8 reps60s

Circuit #14 - 1 set

Rest 60s between rounds

14A.Kettlebell Swing
1 set7 reps0s
14B.Kettlebell Goblet Squat
1 set7 reps0s
14C.Kettlebell Alternating 1-Arm Press
1 set7 reps60s

Circuit #15 - 1 set

Rest 60s between rounds

15A.Kettlebell Swing
1 set6 reps0s
15B.Kettlebell Goblet Squat
1 set6 reps0s
15C.Kettlebell Alternating 1-Arm Press
1 set6 reps60s

Circuit #16 - 1 set

Rest 60s between rounds

16A.Kettlebell Swing
1 set5 reps0s
16B.Kettlebell Goblet Squat
1 set5 reps0s
16C.Kettlebell Alternating 1-Arm Press
1 set5 reps60s

Circuit #17 - 1 set

Rest 60s between rounds

17A.Kettlebell Swing
1 set4 reps0s
17B.Kettlebell Goblet Squat
1 set4 reps0s
17C.Kettlebell Alternating 1-Arm Press
1 set4 reps60s

Circuit #18 - 1 set

Rest 60s between rounds

18A.Kettlebell Swing
1 set3 reps0s
18B.Kettlebell Goblet Squat
1 set3 reps0s
18C.Kettlebell Alternating 1-Arm Press
1 set3 reps60s

Circuit #19 - 1 set

Rest 60s between rounds

19A.Kettlebell Swing
1 set2 reps0s
19B.Kettlebell Goblet Squat
1 set2 reps0s
19C.Kettlebell Alternating 1-Arm Press
1 set2 reps60s

Circuit #20 - 1 set

Rest 60s between rounds

20A.Kettlebell Swing
1 set1 reps0s
20B.Kettlebell Goblet Squat
1 set1 reps0s
20C.Kettlebell Alternating 1-Arm Press
1 set1 reps60s

ExerciseSetsRepsRest

Circuit #1 - 1 set

Rest 60s between rounds

1A.Kettlebell Swing
1 set1 reps0s
1B.Kettlebell Goblet Squat
1 set1 reps0s
1C.Kettlebell Alternating 1-Arm Press
1 set1 reps60s

Circuit #2 - 1 set

Rest 60s between rounds

2A.Kettlebell Swing
1 set2 reps0s
2B.Kettlebell Goblet Squat
1 set2 reps0s
2C.Kettlebell Alternating 1-Arm Press
1 set2 reps60s

Circuit #3 - 1 set

Rest 60s between rounds

3A.Kettlebell Swing
1 set3 reps0s
3B.Kettlebell Goblet Squat
1 set3 reps0s
3C.Kettlebell Alternating 1-Arm Press
1 set3 reps60s

Circuit #4 - 1 set

Rest 60s between rounds

4A.Kettlebell Swing
1 set4 reps0s
4B.Kettlebell Goblet Squat
1 set4 reps0s
4C.Kettlebell Alternating 1-Arm Press
1 set4 reps60s

Circuit #5 - 1 set

Rest 60s between rounds

5A.Kettlebell Swing
1 set5 reps0s
5B.Kettlebell Goblet Squat
1 set5 reps0s
5C.Kettlebell Alternating 1-Arm Press
1 set5 reps60s

Circuit #6 - 1 set

Rest 60s between rounds

6A.Kettlebell Swing
1 set6 reps0s
6B.Kettlebell Goblet Squat
1 set6 reps0s
6C.Kettlebell Alternating 1-Arm Press
1 set6 reps60s

Circuit #7 - 1 set

Rest 60s between rounds

7A.Kettlebell Swing
1 set7 reps0s
7B.Kettlebell Goblet Squat
1 set7 reps0s
7C.Kettlebell Alternating 1-Arm Press
1 set7 reps60s

Circuit #8 - 1 set

Rest 60s between rounds

8A.Kettlebell Swing
1 set8 reps0s
8B.Kettlebell Goblet Squat
1 set8 reps0s
8C.Kettlebell Alternating 1-Arm Press
1 set8 reps60s

Circuit #9 - 1 set

Rest 60s between rounds

9A.Kettlebell Swing
1 set9 reps0s
9B.Kettlebell Goblet Squat
1 set9 reps0s
9C.Kettlebell Alternating 1-Arm Press
1 set9 reps60s

Circuit #10 - 1 set

Rest 60s between rounds

10A.Kettlebell Swing
1 set10 reps0s
10B.Kettlebell Goblet Squat
1 set10 reps0s
10C.Kettlebell Alternating 1-Arm Press
1 set10 reps60s

Circuit #11 - 1 set

Rest 60s between rounds

11A.Kettlebell Swing
1 set10 reps0s
11B.Kettlebell Goblet Squat
1 set10 reps0s
11C.Kettlebell Alternating 1-Arm Press
1 set10 reps60s

Circuit #12 - 1 set

Rest 60s between rounds

12A.Kettlebell Swing
1 set9 reps0s
12B.Kettlebell Goblet Squat
1 set9 reps0s
12C.Kettlebell Alternating 1-Arm Press
1 set9 reps60s

Circuit #13 - 1 set

Rest 60s between rounds

13A.Kettlebell Swing
1 set8 reps0s
13B.Kettlebell Goblet Squat
1 set8 reps0s
13C.Kettlebell Alternating 1-Arm Press
1 set8 reps60s

Circuit #14 - 1 set

Rest 60s between rounds

14A.Kettlebell Swing
1 set7 reps0s
14B.Kettlebell Goblet Squat
1 set7 reps0s
14C.Kettlebell Alternating 1-Arm Press
1 set7 reps60s

Circuit #15 - 1 set

Rest 60s between rounds

15A.Kettlebell Swing
1 set6 reps0s
15B.Kettlebell Goblet Squat
1 set6 reps0s
15C.Kettlebell Alternating 1-Arm Press
1 set6 reps60s

Circuit #16 - 1 set

Rest 60s between rounds

16A.Kettlebell Swing
1 set5 reps0s
16B.Kettlebell Goblet Squat
1 set5 reps0s
16C.Kettlebell Alternating 1-Arm Press
1 set5 reps60s

Circuit #17 - 1 set

Rest 60s between rounds

17A.Kettlebell Swing
1 set4 reps0s
17B.Kettlebell Goblet Squat
1 set4 reps0s
17C.Kettlebell Alternating 1-Arm Press
1 set4 reps60s

Circuit #18 - 1 set

Rest 60s between rounds

18A.Kettlebell Swing
1 set3 reps0s
18B.Kettlebell Goblet Squat
1 set3 reps0s
18C.Kettlebell Alternating 1-Arm Press
1 set3 reps60s

Circuit #19 - 1 set

Rest 60s between rounds

19A.Kettlebell Swing
1 set2 reps0s
19B.Kettlebell Goblet Squat
1 set2 reps0s
19C.Kettlebell Alternating 1-Arm Press
1 set2 reps60s

Circuit #20 - 1 set

Rest 60s between rounds

20A.Kettlebell Swing
1 set1 reps0s
20B.Kettlebell Goblet Squat
1 set1 reps0s
20C.Kettlebell Alternating 1-Arm Press
1 set1 reps60s

Date Created: 3/8/2021, UTC


Last Updated: 10/1/2021, UTC





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