It’s funny to me how after a little while of not using a particular tool, that it can be fun again. It is awesome how recovery works and when it is time to kill it again. I felt this way about sled work for a while; since training for an event that had a sled push in it, I only used it a few times. However, the day before my holiday vacation, I went pretty heavy and did a bunch of it. This workout was so good that I decided to share it with you my friends, as our first workout of the year!



This workout was fun to do and very challenging to finish. It was one of those dig deep type workouts that will test your mental toughness while making it better, blasting fat, building strength and working/strengthening your heart!

This workout is done by grabbing a light kettlebell for snatches or one arm swings. Then of course you will need the sled and lots of plates to load it. (If you don’t have a sled sprints are ok.)

Load your sled with the most challenging weight that you can do for 10 pushes a round with minimal rest. (I used 310 pounds)

Start off with your kettlebell ballistic (swing or snatch. I recommend snatches, if you know how to safely do it.) Do 10 a side then push your sled f9r 30 yards or sprint. Then rest as much as needed do 8 a side. Then the sled and so on all the way down to 2 swings or snatches. Then rest 5 minutes afterwards, do It again and so on just remember the volume will be less due to the heavy sled work or intense sprinting.


(This workout is very effective, considering that I spent half of the 30 minutes on my warm-up!)

Sled coaching tips:
Push hard into the floor and drive knee forward as if you were putting it through a door.

How to do the kettlebell snatch:

How to do the 1 arm swing:

Once again we have your guidelines for success




  • Do all of your sets and reps with quality form. Crap only produces crap!
  • Breathe by matching your breathing with each pattern
  • Rest as much as you need to and no more.
  • Tough it out while working out ( keep in mind the results)
  • Enjoy the fat blasting effect  and raised metabolism.

Click here to get my Ultimate Kettlebell swing Tutorial and workout series. This series will not teach you the swing,  but show you  how to train with it to get to your goals!


Leave a Reply

Please log in using one of these methods to post your comment: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s