This morning as a starter of the day😁👍🏼💪🏼💪🏼 Thanks for this great workout. I really love the combination of single kettlebell exercises and doubles🫶🏼 since our coach @Gregory Dzemaili explained how they feel better while doing the russian pendulum 😊 😊 😊 this was the reason I managed the double snatches in a good way👌🏼 First part 12 kg: (40 cleans with the thrusters for the kumite) Instead of jerks - push presses Second part: 2x8 kg The finisher was hell - didn't expected overhead squats... Didn't fullfil, did it with arms in the air without weight 😬😬😬 Warm up: 30 clean and press (15/side) with 8 kg (all for the kumite) Thanks @Dottie Alindogan for "advertising" this wow🫶🏼

The GIRYATHLON is a kettlebell fitness race with seven trials designed to showcase the kettlebell’s true power. Each trial consists out of a 400 M (0.25 miles) Run (or Row) and a unique kettlebell exercise. SEVEN TRIALS FOR TIME 1. The Trial Of The Samurai - 400 Meter Run + 10 Single Hand Swing/ Side 2. The Trial Of The Knight - 400 Meter Run + 10 Clean & Press/ Side 3. The Trial Of The Shaolin - 400 Meter Run + 10 Snatch/ Side 4. The Trial Of The Ninja - 400 Meter Run + 10 Goblet Squat 5. The Trial Of The Spartan - 400 Meter Run + 10 Windmill/ Side 6. The Trial Of The Viking - 400 Meter Run + 10 Jerk/ Side 7. The Trial Of The Immortal - 400 Meter Suitcase Walk + 10 Burpee Every 100 Meters DIVISIONS - Beginner: 8KG (F) – 12KG (M) - Pro: 12KG (F) – 24KG (M) - Elite: 16KG (F) – 32KG (M) - Doubles: Mixed weights and genders allowed RULES - Chalk is allowed - Running on grass is recommended - Minimalist shoes are recommended - Must be registered in the dojo or be a LS client to be included in the official leaderboards - Must film (and share) the whole race to to be included in the official leaderboards - Doubles must finish all exercises together - All kettlebell exercises must be completed unbroken - Good technique is paramount and lifts must be considered “good” VARIATIONS - CLASSIC: The full Giryathlon with all exercises and 400M runs (Video) - NAVY: The full Giryathlon with all exercises; substituting the 400M runs with 400M row - PURE: Giryathlon with all kettlebell exercises without the 400M run or row (Video) This is a grassroots movement, and it starts with YOU! If you’re ready to become a “Giryathlete,” share your time and get your run officially registered. Click here for more info on the Giryathlon

Braved the Double Half snatches!!! And I survived!! 🥵 Hahaha! The 2x 6-Minute Circuit features: - Clean & Thrust - Single Leg Deadlift - first time to try this. Felt wobbly! - Jerk All exercises are done 1 Minute per side. The 5x 3 EMOM set includes: - 8 Double Swings - 8 Double Deadlifts - 8 Double Half Snatches - 🥵 Feeling like an Amazon queen! 🤪 - 8 Renegade Rows - 8 Push Ups - modified to knee pushups. I really have to learn and perfect this basic yet important exercise! I feel so heavy! How do you strengthen this? More practice. https://youtu.be/B5n1aM6bDzE?si=6fdd07vb1FOxe_YV

How many *Snatch* can the entire dojo collectively complete within the span of 30 days? Here's how it works: - For the next 30 days, strive to complete as many Snatch as possible. - This is a group kumite, so every participant's reps are tallied together. - If you want to keep a diary, record a video of yourself doing the work. - Share your results in a comment below this post. - You have 30 days to contribute your reps to the dojo's total. Note: Any type of Snatch is allowed. Full Snatch, Half Snatch, Double Snatch etc. Only comment if you've completed the action/ job this post asks you to do.

FRIDAY! FRIDAY! FRIDAY! Write down your questions now so you can have'em ready for Coach G on Friday. https://www.youtube.com/live/g6V6lmQ7gJ4