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WKC Pentathlon - Kettlebell

WKC Pentathlon rules

The test consists of 5 different batteries of exercises. Each is a 6 minute set followed by a 5 minute recovery period. Total time is 50 minutes (30 minutes lifting/20 minutes rest period).

Each set has a MAXIMUM reps per minute (RPM) which cannot be exceeded (or if exceeded, will not factor in your score). Each set allows the lifter to select the weight s/he feels capable of completing the set. This is done to encourage proper fixation and use of a challenging weight.

The lifter cannot set the kettlebell down during the set, or else the score is 0.Multiple hand shifts are allowed. So the idea is to choose a weight for each set that you feel capable of scoring the maximum points with. This is the strategy you need to use based on your condition.

For some of the lifts, you may want a heavier kettlebell, or a lighter one if the lift is not your strongest.

Scoring
Each kettlebell has a quotient score which you multiple with your total number of lifts to get a final score. All 5 sets are added together for your final score.
The 5 disciplines
1. One arm clean (max. 20rpm)
2. One arm clean and strict press (max. 10rpm)
3. One arm jerk (max. 20rpm)
4. One arm half snatch (max. 18rpm)
5. One arm push press (max. 20rpm)

Fitness Grading System
Men:Less than 720 : Low
721-900 : Average
901-1080 : Good
1081-1260 : High
1261-1440 : Extreme
More than 1441 : Superhuman

Women:
Less than 360 : Low
361-540 : Average
541-720 : Good
721-900 : High
901-1080 : Extreme
More than 1081 : Superhuman

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Jacob M  WKC Pentathlon  - Kettlebell Tribe
WKC Pentathlon rules The test consists of 5 different batteries of exercises. Each is a 6 minute set followed by a 5 minute recovery period. Total time is 50 minutes (30 minutes lifting/20 minutes rest period). Each set has a MAXIMUM reps...

Heather J encouraged this.

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Tribe creator

Jacob M

created the tribe

29th May 2013

20130914204555-maxfit

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