Yet another RKS breakdown thread

[ddj]

Reinhardt Kettlebell System Instructional

Warm up (4:00)

Instructional Exercises (36:21)
Deadlift
Swing
Goblet squat
Row
Lunges
Squat thrust and jump
Push up
Slingshot
Ab exercises (leg lift, windshield wiper, plank, russian twist)
TGU
One hand swing, alt. swing
Press
Single leg deadlift
Tactical lunge
Push press
Clean
Overhead lunge
High pull
Snatch

Cool down (4:54)







Reinhardt Kettlebell System Workout 1

Warm up (4:00)

Workout (20:48)
Swings: 30 seconds on/45 seconds rest, 16 sets

Cool down (4:54)






Reinhardt Kettlebell System Workout 2

Warm up (4:00)

Workout (17:55)
Circuit:
Deadlift, 30 sec./rest 30 sec.
One arm row, 15 sec. per side/rest 30 sec.
Goblet lunges, 15 sec. per side/rest 30 sec.
Slingshot, 15 sec. per side/rest 30 sec.
Elbow plank, 30 sec./rest 60 sec.

3X

Cool down (4:54)






Reinhardt Kettlebell System Workout 3

Warm up (4:00)

Workout 3 (29:08)

Superset 1:
3 half get ups per side
5 goblet squats
rest as long as needed
Do this as many times as you can in 10 min.

Superset 2:
Suitcase deadlifts, 5 per side
Alternating reverse goblet lunge, 10x
As much rest as you need
Do as many times as you can in 10min.

Superset 3:
Windshield wipers, 30 sec.
Rest 30 sec.
Alternating leg lifts, 30 sec.
Rest 30 sec.
3x


Cool down (4:54)








Reinhardt Kettlebell System Workout 4

Warm up (4:00)

Workout 4 (11:08) Doug’s challenge

Row right hand, 5
Row left hand, 5
Squat thrust with a jump, 10x
Push ups, 15x
Two handed swings, 20x

Repeat as many times as you can for 10 min.

Cool down (4:54)







Reinhardt Kettlebell System Workout 5

Warm up (4:00)

Workout (32:15)
Press ladder 1, 2, 3
Do as many ladders as you can in 15 min., rest as needed
Rest 60 seconds
One arm swing, 15 sec.on/15 off
15 sets in 15 min.

Cool down (4:54)








Reinhardt Kettlebell System Workout 6

Warm up (4:00)

Workout (18:32)
Two hand swing, 40 sec. on/20 sec. rest
Push press, 20 sec. per side/20 sec. rest
Alternating side lunges, 40 sec. on/20 sec. rest
Rows, 5 per side, 40 sec. on/20 sec. rest
Squat thrust with a jump, 40 sec.
Rest 1 min.

3 sets

Cool down (4:54)







Reinhardt Kettlebell System Workout 7

Warm up 4:00
Workout 25:00
Cool down 4:54

Part 1: superset 1, 10 minutes
1 squat and press per side
2 single leg deadlifts per side
2 squat and press per side
4 single leg deadlifts per side
Repeat as many times as possible

Rest 1 minute

Part 2: superset 2, 7 minutes
Tactical lunge, alternating, 30 sec.
Swing of your choice, 30 sec.
Rest 30 sec.
5 sets

Rest 1 minute

Part 3: abs, 5 minutes
Russian twist, 30 sec.
Elbow planks, 30 sec.
Rest 30 sec.
3 sets










Reinhardt Kettlebell System Workout 8

Warm up 4:00
Workout 16:21
Cool down 4:54

Doug’s challenge, 15 minutes

10 push ups
20 squat jumps
15 rows per side
40 alternating leg lifts
50 two hand swings


Rest only if you need to, repeat as many times as possible in 15 minutes.







Reinhardt Kettlebell System Workout 9

Warm up 4:00
Workout 24:56
Cool down 4:54

Clean and press ladders, 15 minutes
1 right, 1 left
2 right, 2 left
3 right, 3 left
4 right, 4 left
Repeat as many times as you can in 15 minutes
Rest one minute

Swings, 8 minutes
Right hand swings, 45 sec., rest 30 sec.
Left hand swings 45 sec., rest 30 sec.
Two hand swings, 45 sec. rest 30 sec.
2 sets
















Reinhardt Kettlebell System Workout 10

Warm up 4:00
Workout 29:28
Cool down 4:54

Push ups, 20 sec., rest 10 sec.
8 sets
Rest one minute

Two hand swings, 20 sec., rest 10 sec.
8 sets
Rest one minute

Rows, 20 sec., rest 10 sec.
16 sets (8 sets per side)
Rest one minute

Body weight squats, 20 sec., rest 10 sec.
8 sets
Rest one minute

Elbow planks, 20 sec., rest 10 sec.
8 sets
Rest one minute







Reinhardt Kettlebell System Workout 11

Warm up 4:00
Workout 27:03
Cool down 4:54

Complex 1: 10 minutes
1 clean, 1 press, 1 overhead lunge, each side
2 cleans, 2 presses, 2 overhead lunges, each side
3 cleans, 3 presses, 3 overhead lunges, each side
repeat, doing as many complexes as you can in 10 min.

Rest 1 minute

Complex 2: 15 minutes
5 right hand swings
5 right hand high pulls
hand to hand switch
5 left hand swings
5 left hand high pulls
repeat as many times as possible for 1 minute
Rest 30 sec.
10 sets












Reinhardt Kettlebell System Workout 12

Warm up 4:00
Workout 16:14
Cool down 4:54

10 push ups
20 right hand swings
5 rack squats per side
20 left hand swings
5 rows per side
20 two hand swings

Complete as many rounds as you can in 15 minutes






Reinhardt Kettlebell System Workout 13


Warm up 4:00
Workout 28:25
Cool down 4:54

Clean and press ladders: 15 minutes
1 right, 1 left
2 right, 2 left
3 right, 3 left
4 right, 4 left
5 right, 5 left
repeat as many times as you can in 15 minutes

Rest 1 minute

Swings: 11 minutes
Swings (any style you choose) 30 seconds
Rest 15 sec.
15 rounds






Reinhardt Kettlebell System Workout 14

Warm up 4:00
Workout 25:26
Cool down 4:54

Clean and squat, 30 sec. per side
Single leg deadlift, 30 sec. per side
Push press, 30 sec. per side
Overhead lunges, 30 sec. per side
High pull or swings, 30 sec. per side

Rest 1 minute
4 sets







Reinhardt Kettlebell System Workout 15

Warm up 4:00
Workout 16:08
Cool down 4:54

Alternting clean and press, 10x
10 rows per side
15 swings per side
as many rounds as possible in 15 minutes








Reinhardt Kettlebell System Workout 16

Warm up 4:00
Workout 30:50
Cool down 4:54

Snatches: 15 sec. per side
30 sec. rest

30 rounds


If you are not comfortable doing snatches or get tired of doing them, you can do high pulls or swings

[3ks]

Thanks Deedee. Although I have a copy of the other breakdown, I did not have the breakdown for the Instructional dvd. It's like a workout of its own! LOL.

Thanks!

Kiddy

[icebergslim]

Thanks for this breakdown!!!

[cardiomama]

Nice, thanks for posting the breakdowns all in one post (easy on the eyes). I think exercise breakdown for workouts help many VFers make an educated choice on a fitness video or program. Caligurl's thread w/breakdowns (w/ input from other VFers) was nice & helpful, too.

So have you tried any of the workouts? Which ones are hits w/ you?

[ddj]

Originally Posted by cardiomama

So have you tried any of the workouts? Which ones are hits w/ you?

I've done 1-9. I've liked them all except number 5. Too many presses for me. I wasn't crazy about 9 when I started, but I did okay on it (doing cleans first helps with presses, they're not as hard) and I liked the swing section.

I thought it might help to have the breakdowns together like that so people wouldn't have to search through all the posts and comments. Plus, I'm big on the time breakdowns as well. I don't want to be surprised by how long a total workout is once I get started.

[cardiomama]

Originally Posted by ddj

I've done 1-9. I've liked them all except number 5. Too many presses for me. I wasn't crazy about 9 when I started, but I did okay on it (doing cleans first helps with presses, they're not as hard) and I liked the swing section.

I thought it might help to have the breakdowns together like that so people wouldn't have to search through all the posts and comments. Plus, I'm big on the time breakdowns as well. I don't want to be surprised by how long a total workout is once I get started.

Agreed that the time breakdowns are useful, too, I really appreciate any details on the breakdowns.

The RKS workouts sound varied & well structured (but not too complex), it's great that there are so many workouts to use. The price is reasonable because of the multiple workouts, I think of the other KB workouts that are $40+, and only have 2-3 workouts on them, so it's not really overpriced. I want to work through the SKogg System & older KB workouts before buying any new KB workouts (like RKS, MB45).

I like the Skogg System videos, but I do wish that he would have mixed up the sequence of some of the workouts (instead of just edited for progressions). Like the ladders, could have focused on a few exercises (like RKS did) for 3-4 different workouts. I did not like that it had so many exercises in the sequence (focus on a few could work on increasing the load & number of reps that people can do for cleans or snatches, exercises that people tend to get stuck on increasing the reps). And he could have varied up the sequence for some for heavier/strength or lighter/endurance focus, instead of leaving that up to the users to modify it. I understand it costs a lot to produce the different workouts, but I think Ladders is the one Skogg DVD that I did not like as much as the others (but may get better w/ more practice or use).

[Artist of Eyes]

Originally Posted by ddj

If you are not comfortable doing snatches or get tired of doing them, you can do high pulls or swings

Thanks for the info as this was something I had questions about. That was a valuable tidbit for me!

[ddj]

Originally Posted by Artist of Eyes

Thanks for the info as this was something I had questions about. That was a valuable tidbit for me!

Actually, that is his suggestion. He's good about giving you options if you are struggling with a particular exercise.

[bfj]

Great post ddj, thanks!

[Artist of Eyes]

Originally Posted by ddj

Actually, that is his suggestion. He's good about giving you options if you are struggling with a particular exercise.

Well now that's even better, thank you!