Video Fitness Forum  

Go Back   Video Fitness Forum > Video Fitness Reader Forum > General Discussion

Reply
 
Thread Tools Search this Thread Display Modes
Old 03-22-11, 07:29 PM  
ddj
VF Supporter
 
ddj's Avatar
 
Join Date: Oct 2008
Skogg Kettlebell System breakdown

Skogg Kettlebell System Roots

Level 1 (25:37)

Warm up (3:39)
Halo, body circle (around the world), figure 8

Workout (12:27)
Swing: left 30 sec., right 30 sec.
Rest one minute
Clean: left 30 sec., right 30 sec.
Rest one minute
Clean and press: left 30 sec., right 30 sec.
Rest one minute
Squats: left 30 sec., right 30 sec.
Rest one minute
High pull: left 30 sec., right 30 sec.
Rest one minute
Snatch: left 30 sec., right 30 sec.

Cool down (9:31)



Level 2 (31:44)
Warm up (3:39)
Workout (18:34)
Cool down (9:31)

Everything done for two minutes, changing sides every 30 sec.





Level 3 (37:44)
Warm up (3:39)
Workout (24:34)
Cool down (9:31)

Everything done for 3 minutes, switching sides every 30 sec.





Level 4 (44:13)
Warm up (3:39)
Workout (31:03)
Cool down (9:31)

Everything done for 4 minutes, switching sides every 30 sec.
__________________
Jumping for joy is good exercise.
ddj is offline   Reply With Quote
Old 03-22-11, 07:31 PM  
ddj
VF Supporter
 
ddj's Avatar
 
Join Date: Oct 2008
Skogg Kettlebell System Intervals

Level 1: 19:38
Warm up 4:21
Scorpion, crucifix-30 sec. each, 3X

Workout 8:50
Swings left, 30 sec. right into cleans left, 30 sec.
Repeat other side, 2X (round is 2 min. total)
30 sec. rest
Press left, 30 sec., right into high pull left, 30 sec.
Repeat other side, 2X (round is 2 min. total)
30 sec. rest
Squat left, 30 sec., right into snatch left, 30 sec.
Repeat other side, 2X (round is 2 min. total)

Cool down 6:27



Level 2: 27:37
Warm up 4:21
Workout 16:49
All rounds are done twice
Cool down 6:27





Level 3: 35:25
Warm up 4:21
Workout 24:37
All rounds are done three times
Cool down 6:27

Level 4: 42:56
Warm up 4:21
Workout 32:08
All rounds are done four times
Cool down 6:27
__________________
Jumping for joy is good exercise.
ddj is offline   Reply With Quote
Old 03-22-11, 07:32 PM  
ddj
VF Supporter
 
ddj's Avatar
 
Join Date: Oct 2008
Skogg Kettlebell System Ladders

Level 1 (22:22)
Warm up (4:11) Mixed greens:scorpion from plank, elbow plank
30 sec. each, 3X
Workout (11:45)
Snatch/high pull/clean/squat/clean and press/swing
1 snatch per side, 1 high pull per side, etc. Rest. Repeat with 2.
Ladders 1 to 3, 3 to 1
Stretch (6:26)


Level 2 (27:41)
Warm up (4:11)
Workout (17:04)
Ladders 1 to 4, 4 to 1
Stretch (6:26)


Level 3 (34:32)
Warm up (4:11)
Workout (23:55)
Ladders 1 to 5, 5 to 1
Stretch (6:26)


Level 4 (42:11)
Warm up (4:11)
Workout (31:34)
Ladders 1 to 6, 6 to 1
Stretch (6:26)
__________________
Jumping for joy is good exercise.
ddj is offline   Reply With Quote
Old 03-22-11, 07:33 PM  
ddj
VF Supporter
 
ddj's Avatar
 
Join Date: Oct 2008
Skogg Kettlebell System Flow

Level 1: (23:57)

Warm up (5:30)
Dive bomber/hand touch (from wide legged plank, touch one hand to the other, back and forth)
30 sec. each exercise, three times each, three min. total

Workout (8:57)
Ladders 1-2-3-3-2-1
Left side: snatch, high pull, clean, squat, clean and press, swing
Right side: swing, clean and press, squat, clean, high pull, snatch

Cool down (9:30)






Level 2: (28:16)

Warm up (5:30)

Workout (13:16)
Ladders 1-2-3-4-4-3-2-1

Cool down (9:30)






Level 3: (33:29)

Warm up (5:30)

Workout (18:29)
Ladders 1-2-3-4-5-5-4-3-2-1

Cool down (9:30)






Level 4: (40:11)

Warm up (5:30)

Workout (25:11)
Ladders 1-2-3-4-5-6-6-5-4-3-2-1

Cool down (9:30)
__________________
Jumping for joy is good exercise.
ddj is offline   Reply With Quote
Old 03-22-11, 07:47 PM  
counterclockwise
 
Join Date: May 2008
Location: VA
This is on its way to me. Thank you so much for the break downs, now I don't have to do them, he he!

Appreciate it!
__________________
2011 fitness goals:
1) Pistols w/12 kg.
2) 1 real pullup from dead hang.

2011 spending goals:
1) Oh, just forget it.

Disclosure: I have a kettlebell-related certification. Please see my profile for info.
counterclockwise is offline   Reply With Quote
Old 03-22-11, 07:54 PM  
momof10
VF Supporter
 
momof10's Avatar
 
Join Date: May 2007
Location: Michigan
I couldn't resist. I just ordered this from Amazon tonight I thought there were 5 DVDs.

Thank you for the breakdowns. I will get that printed up for when I get them in the mail. Hopefully, that will be soon. I have been reading about them for a few weeks now. It was only a matter of time, before I would give in and order.

Cheryl
momof10 is offline   Reply With Quote
Old 03-22-11, 08:11 PM  
ddj
VF Supporter
 
ddj's Avatar
 
Join Date: Oct 2008
Quote:
Originally Posted by momof10 View Post
I couldn't resist. I just ordered this from Amazon tonight I thought there were 5 DVDs.
There are five. The fifth one is a tutorial.
__________________
Jumping for joy is good exercise.
ddj is offline   Reply With Quote
Old 03-22-11, 08:14 PM  
momof10
VF Supporter
 
momof10's Avatar
 
Join Date: May 2007
Location: Michigan
Quote:
Originally Posted by ddj View Post
There are five. The fifth one is a tutorial.
Okay, I just wanted to make sure I read that right. Thanks.

Cheryl
momof10 is offline   Reply With Quote
Old 03-22-11, 08:53 PM  
NoraKate
VF Supporter
 
NoraKate's Avatar
 
Join Date: Jun 2003
Location: pittsburgh
thank you!!!!
__________________
you can have my caffeine when you pry it from my cold dead hands
NoraKate is offline   Reply With Quote
Old 03-24-11, 06:49 AM  
pharma_gal
 
Join Date: Aug 2005
Location: Philadelphia, PA
Thanks a lot for this breakdown..For those who have done these workouts, do you think there's enough variety or does it seem very repetitive with the same moves? Thanks!
R.
pharma_gal is offline   Reply With Quote
Reply

Tags
kettlebell, michael skogg, skogg, skogg breakdown, skogg kettlebell system, skogg system

Thread Tools Search this Thread
Search this Thread:

Advanced Search
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump


All times are GMT -5. The time now is 05:12 AM.


Powered by vBulletin® Version 3.8.3
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.
© 2009 Video Fitness