Today’s morning WOD involved a 20kg Kettlebell and my re-entry into the ETK ROP, or “Enter the Kettlebell, Right of Passage” protocol.

Overhead pressing is one of those areas where I am decidedly weaker in and one that I want to develop. These kettlebell workouts are not necessarily part of the AdventureFitTraining.com workouts, nor are they directly related to any goal in support of adventure racing, but I do like them and whose to say that my racing performances won’t benefit from it?

Here’s the first Friday WOD:

3 Ladders:

  • 1 rep right, 1 rep left
  • 2 reps right, 2 reps left
  • 3 reps right, 3 reps left

The notation I usually see for these kinds of rep schemes looks something like this:

3 x (1, 2, 3)

So if you see this in the future (I’ll try to remember to back link it) remember the above bulleted explanation.

More info on ETK can be found here:

Enter the Kettlebell!

Enter The Kettlebell

I highly recommend this text if you are considering kettlebells as a training option.