MTRW: Body Weight – Can You Handle It

Hi guys,

As you know form my previous posts I am getting RKC Kettlebell Certification and here are the requirements to pass the exam which is based on the US Marine Corps’ guidelines:

  1. Pass the pullup/flexed arm hang test – 5 pullups or chinups for men and a 15sec flexed-arm hang for women
  2. Pass the kettlebell snatch test. Only after that the instructor has stopped speaking the candidate may lower the kettlebell between the legs in one uninterrupted motion without touching the chest or shoulder. The sum of both arms is scored. Depending on the gender, age, and bodyweight, the candidate must perform the following number of reps in the specified time:

Men Open Class up to 60kg/132lbs 20kg 100/5min
Men Open Class over 60kg/132lbs 24kg 100/5min
Men Masters (50-64) 20kg 100/5min
Men Seniors (65 and over) 20kg 50/3min
Women Open Class up to 56kg/123.5lbs 12kg 100/5min
Women Open Class over 56kg/123.5lbs 16kg 100/5min
Women Masters (50-64) 12kg 100/5min
Women Seniors (65 and over) 12kg 50/3min

I am about 63kg so I have to do 12kg 100/5min.

And of course the foundational instructor qualifications:

  1. Exhibit safe and efficient technique in the foundation exercises
  2. Demonstrate good judgment, especially concerning safety
  3. Show a strong spirit
  4. Demonstrate effective teaching skills
  5. Abide by the RKC Code of Conduct

That said, here is your todays workout:

3 Supersets | 4 rounds | Max reps for upper body exercises | 50 count for lower body exercise

Superset 1:

  • Pullups (My score: 4 /6, 3/7, 3/7, 4/6 | first number no assist)
  • Jump Squats (50, 50, 50, 50)

Superset 2:

  • Chinups (My score: 4 /6, 4/6, 4/6, 4/6 | first number no assist)
  • Jump linges (50, 50, 50, 50)

Superset 3:

  • Pushups (My score: 25, 25, 25, 25)
  • Skaters (50, 50, 50, 50)

Abs Bonus:

  • Crunches 4 sets | 50 reps

Enjoy a post workout stretch and snack.

Have a great day. It is beautiful outside, it sure helped me to feel my toes when I was working out 🙂


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