4 Weeks of Girevoy Sport Training: Do You Have What It Takes?

Lorna Kleidman

Featured Coach

Kettlebells, Yoga

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Girevoy Sport 4-Week Program: Week Four

Week 4: Long Cycle

 

 

Monday

Set 1

  • Men (2) 14kg 2 min 12 rpm
  • Women 14kg 2 min (1 min each arm) 8 rpm
  • Rest 2-3 min

 

Set 2

  • Men (2) 16kg 2 min 12 rpm
  • Women 16kg 2 min 8 rpm
  • Rest 2-3 min

 

Set 3

  • Men (2) 12kg 4 min 12-13rpm
  • Women 12kg 4m 8 rpm

 

Set 4

Rack Walk

  • Men: Double Bells
  • Women: Single Bells
  • 90 sec-2 min depending on weights, 3 sets

 

Wednesday

Set 1

  • Men (2) 14kg 3 min 12 rpm
  • Women 14kg 3 min (1:30 min each arm) 12rpm

 

Set 2

  • Men (2) 16kg 3 min 11-12 rpm
  • Women 16kg 3 min 12 each arm

 

Set 3

  • Low Single Arm Swings 20-30 each arm depending on weight
  • 3 sets

 

Thursday

Set 1

  • Men (2) 12kg 6 min 12-13 each min
  • Women 12kg min (3 min each arm) 9 each min

 

Saturday

Set 1

  • Men (2) 14kg 10 min 10-11 rpm
  • Women 12kg 8 min (4 min each arm) 8 each min

 

Click on the number below that corresponds to the week of training you're in.

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