IGX

The second workbook from AOS.
It assumes you know how to use kettlebells and know the movements.
It lays out your workout into 3 circuits x 4 times a week.
If you have no desire to plan a workout or just want to add a fun one in, its a good way to go.
6 months of workouts laid out for you.
$30.00

If you are new to kettlebells dont get this book, get sonnons dvd.

Can you give a sample circuit?

I know this is an old thread, but I was surprised/impressed by the ETK Workbook so had been looking around for more info on SIM. I came across a blog post that had one of the routines.

Warm-Up: I chose the second drill from the “dynamic flow drill” list, took 4:45 for 2 rounds of:

1. swings – 10 reps left, 10 reps right
2. snatch x 1 rep each side
3. windmill x 1 rep each side
4. turkish get-up x 1 rep each side

The first round was composed of 30-second “work” intervals:

1. 1-arm press (8 kilo kb) = 10 reps left (30 sec)/12 reps right (30 sec)
2. rest 60 sec
3. 1/s snatch (8 kilo kb) = 16 reps left (30 sec)/17 reps right (30 sec); was confused, did high pull
4. rest 60 sec
5. double squat (15 lb db’s) = 10 reps
6. rest 30 sec
7. barbell get-up sit-up (15 lb) = 6 reps
8. rest 30 sec
9. double kb dead clean (used 15 lb db’s) = 6 reps
10. rest 30 sec
11. figure 8 to a hold (8 kilo kb) = 11 reps total (5 reps each side), had trouble and got confused! :)
12. rest 60 sec
13. push-up = 15 reps
14. rest 30 sec
15. plank = 30 sec
16. rest 60 sec (end time = 19:10, includes warm-up)

Round two:

1. 1-arm push press (8 kilo kb) = 14 reps left (30 sec)/15reps right (30 sec)
2. rest 60 sec
3. snatch (8 kilo kb) = 16 reps left (30 sec)/17 reps right (30 sec) (later realized i did 1/2 snatch)
4. rest 60 sec
5. hand to hand sumo deadlift (used 2 15 lb db’s b/c didn’t know what this was) = 12 reps
6. rest 30 sec
7. side bend (left and right, with pair of 15’s, again, not sure what to do) = 7 each side
8. rest 30 sec
9. alternating clean (dip and switch; used pair of 15’s) = 9 each side
10. rest 30 sec
11. figure 8 to a hold = 6 reps each side
12. rest 30 sec
13. close grip push-up = 10 reps
14. rest 60 sec

Round three:

1. long cycle jerk (did double versus one arm at a time, whoops; used 15’s) = 12reps
2. rest 60 sec
3. 1/2 snatch = 17 reps left/17 reps right (30 sec each; did high pull)
4. rest 60 sec
5. behind the neck squat (wasn’t sure, so did overhead squat with 15 lb barbell) = 15 reps
6. rest 30 sec
7. windmill (left and right) = 3reps each side
8. rest 30 sec
9. double kb long cycle clean (used 15 lb db’s) = 10 reps
10. rest 60 secs
11. staggered push-up (explosive) = 14 reps total
12. rest 30 sec
13. high plank = 30 sec