WotD/Interval Timer APP

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In this section, we share some of the workouts and drills which we use for conditioning. Almost all of the are time-based, and make use of THE best timer app available. Get yourself Impetus Interval Timer, which runs on almost any Android device. The basic version is FREE, but that will not allow you to import/export workout presets which we will include in the WotD. To be able to import the files shared, I strongly recommend getting yourself the PLUS version – which is about ZAR15 (~USD $2) – less than a cup of coffee, and utterly brilliant. To import

KB sport – heart rate profile

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Here is a sample HRM curve for a 10 minute snatch event using a 28kg kettlebell, which should illustrate some of the unique characteristics of this sport. The score is not particularly high, so this in no way mimics championship level. average calorie consumption of 21kcal/min average heart rate of 162bpm HRmax of 184 [above theoretical max of 177] for ~3mins

20150502 Doubles and legs

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Impetus file for 20150502 The jumps referred to below are a choice of either Scissor Jumps, or Semi-Squat Jumps 60s Pillar Lunge Left 60s Pillar Lunge Right 21s Jumps 40s Double Swing 22s Jumps 90s Double Long Cycle 23s Jumps 60s Double Clean 24s Jumps 40s See Saw Press 25s Jumps 25s Dragon Hold Left and then Right Rest 60s[++5s] 6 sets

Your very own hand-made competition spec KettleBALL

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The kettlebell is one of the most useful, versatile training tools in existence. It is not elitist. It is literally the tool for ALL the people. Inexpensive, universal. Rich or poor, novice or expert…kettlebell training is beneficial to anyone and everyone. The only problem….the casting process, particularly of competition kettlebells, is usually complicated, so not everyone has access to kettlebells…YET! The IKFF is about sharing the love… create unity, and bring wellness to EVERYONE. Well, in order to share the love, we at IKFF have come up with a method that will allow EVERYONE to make their own… very,

IKFF Kettlebell Sport competition – rules, policies and definitions

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The IKFF International Rankings: Biathlon = jerk + snatch Men’s Biathlon: every lift in Jerk is 1 point and every lift in Snatch is 0.5 points. The snatch score is calculated as the sum of total lifts made with both hands, divided by 2. For example: 35 lifts were done in Jerk and the snatch = 24 lifts with right hand and 40 with left hand. The total count of points = 35 + (24 +40)/ 2 = 35 +64/2 = 35 +32 = 77 points. Women’s Biathlon: every jerk with one hand is 0.5 points and every snatch