Build Your Body 4 Week Challenge: Week Three, Build Your Burn

 Set the clock and get to work for rounds of this kettlebell burner. Think you can beat Coach Rebecca’s reps?

Rebecca Rouse

March 06, 2022 •  1 min read

Build Your Body 4 Week Challenge | Week One | Week Two | Week Three | Week Four

8-Minute METCON With Coach Rebecca

The Challenge: Set a timer for 8 minutes. Complete the following double kettlebell circuit.

Suggested weight:

• 8kg-12kg (18lb-26lb) for females
• 16kg-20kg (35lb-44lb) for males

8-Minute Metcon With Coach Rebecca

Set a timer for 8 minutes. Add 1 rep to every movement on each subsequent round (so round 2 would be 2 reps of everything, and so on). Continue the +1 pattern until the 8min timer runs out.

1

Double Kettlebell Circuit

Two-Arm Kettlebell Row

1 set, 1 rep (no rest)

Kettlebell Deadlift

1 set, 1 rep (no rest)

Kettlebell Dead Clean

1 set, 1 rep (no rest)

Kettlebell thruster

1 set, 1 rep (no rest)

Dumbbell reverse lunge

Left Leg. Use Kettlebells

1 set, 1 rep (no rest)

Dumbbell reverse lunge

Right Leg. Use Kettlebells

1 set, 1 rep (no rest)

Build Your Body 4 Week Challenge | Week One | Week Two | Week Three | Week Four