Kettlebells Class -- Various Formats
Tuesday, Thursday 7-8 PM
Each class is different but all are based on the Russian Kettlebell Challenge™ (RKC) system of strength. The goal is to teach technique and give you a safe and effective workout—maximum pain without injury! Suitable for all regardless of fitness or experience, but come prepared to work.
Click
here for Sample Sessions.
Challenge Circuit
Monday 6 PM, Saturday 10 AM
Each class is different but all are based on the Russian Kettlebell Challenge™ (RKC) system of strength. In addition to Kettlebells, the class will contain other methods including: boxing, climbing, throwing, running, dragging, lifting, etc. Come prepared for anything.
Circuit Class Information
The circuit will be conducted on a timer—one (1) minute work, 30 seconds to change stations.
A quiet bell will sound with 10 seconds left in the rest/switch period, at which point you should be at your station.
The bell beginning the round is not the signal to start to get ready; it is the signal to begin work.
At any station, if you are unable to perform the required exercise, fall back to one you are able to perform.
Do not stop moving!—run in place if necessary to complete the round. The conditioning effect is obtained from the work:rest ratio.
Instruction will take place at the beginning of class; actual workout will be no more than 45 minutes in length.
Kettlebells Class -- Tactical Strength
Time TBD
This class will be devoted to developing the three components of the Tactical Strength Challenge. This competition is based on the deadlift, kettlebell snatch, and pull-ups. In class we will train various deadlift variations emphasizing solid technique and incremental progression. Training for the 5-minute snatch competition will be based on technique (‘finding your groove’) and increasing lactic acid tolerance. Pull-Up training will consist of…pull-ups. Suitable for anyone, recommended for those who need to improve overall strength and can attend regularly.
For more information:
Dragon Gym
267 S Whitford Rd
Exton, PA 19341