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“Southpaw” KBS KBSU CAL (AMRAP – Rounds and Reps)



3 Kettlebell Swings

3 Kettlebell Box Step-ups

3 Calorie Bike/Ski/Row

6 Kettlebell Swings

6 Kettlebell Box Step-ups

6 Calorie Bike/Ski/Row

9 Kettlebell Swings

9 Kettlebell Box Step-ups

9 Calorie BikeSki/Row

Add [3] Reps Per Round

RX+-Same as RX

RX -53/35#, 24/20″

50-59 -35/26#, 20/16″

60+ -26/18#, not weight step ups

Basics-8 AMRAP, no weight step ups

Finishing out the week with an ascending rep scheme triplet workout

Over the 15 minutes of work, the reps will climb by 3 each round

Your final score today is the total number of rounds + reps completed


Choose a weight here that you are capable of swinging for 30+ reps unbroken when fresh

These are full swings, finishing all the way overhead with the elbows next to the ears


You’ll hold a kettlebell wherever is most comfortable for you in these weighted step-ups (goblet, shoulder, hang…)

This should be a weight and box height that you could hold onto for 30+ reps (15 each side) without dropping

You’ll alternate legs every rep on this station


To maintain a simple rep scheme, let’s complete the same number of calories no matter what machine you use for this workout