SIGMA
SIGMA is a muscular endurance, aerobic fitness, and core workout performed with a single kettlebell.
Exercises: Clean, Swing, Shoulder Press, Jerk
Number of kettlebells required: One
Overall intensity: Moderate to High
Approx. total working time: 32 to 34 minutes
Overall benefits: Cardio, Core, Muscular Endurance
This workout is performed with one kettlebell and targets your muscular endurance, aerobic fitness, and your body’s ability to burn fat during exercise. There are 5 tasks with 2 of them being active recovery through core work.
Tasks 1 and 3 start with double-arm swings, you’re holding on to the kettlebell with both hands, after your last swing, you let go with one hand and slide the other to the middle and clean the kettlebell with one side. You decide whether on the next round, you do the other side and keep swapping or you stick to the same side for multiple rounds.
On the last task, you can switch at will, meaning that you can switch sides whenever you want but usually, you’ll want to get close to feeling the fatigue on that side, you might even want to aim for doing half of the reps on. one side the other half on the other since one of the goals of this workout is muscular endurance.
Workout
Task 1
5 × double arm swings
3 × clean and press
6 minutes AMRAP
1 minute transition
Task 2
15s plank
15s downward dog
15s runners lunge
15s rest
6 minutes
30 seconds count down
Task 3
5 × double arm swings
5 × clean and jerk
6 minutes AMRAP
1 minute transition
Task 4
10s plank
10s downward dog
10s runners lunge
15s rest
6 minutes
30 seconds count down
Task 5
60 × clean and jerk
FOR TIME
Scoring
Task 1 and 3: Rounds multiplied by the kettlebell weight
Task 5: Number of seconds to complete the task divided by the kettlebell weight
Total scoring: Add everything together and the highest score wins
Completed the workout? Record the details of how it all went to be able to measure progress.
Buy a t-shirt to show the world that you completed it. Remember, only if you actually completed a workout may you wear that t-shirt proudly.