RKC Snatch Test
Complete 100 Kettlebell Snatches with a 5 minute time limit
Scroll down for rules and bell weights of the RKC Snatch Test. Remember you aren’t scored on time just pass fail on the 100 reps. 3 no counts (kettlebell word for no rep) equals a disqualification so make sure you nail down the range of motion before we start.
Remember everyone who completes the 10,000 Swing Challenge will need to demonstrate they can pass this test before being in the final running for the grand prize which is an RKC Certification.
Here’s a link to an article about snatch preparation incase you come up short today.
Tabata Something Else
Tabata Sit-up (abmat)
Tabata Air Squat
The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.
10 x 10 Kettlebell Swings Heavy as possible
(Yes I know some of you are getting there in the swing challenge but we have to challenge bell weight. 32s and 48s totally suck but are totally necessary from time to time)
Clothing must allow the instructor to assess the student for proper form. The instructor must have a clear view of the elbows and knees, t-shirts and gym shorts are encouraged.
Please inform your instructor if you suffer from a medical condition that prevents you from locking your elbows out. Note that being generally stiff or having poor flexibility does not count as a medical condition.
Begin by getting into position and waiting for your instructor’s command to start. Hike-pass the kettlebell back and snatch it overhead in one movement, ending with a straight-arm lockout. The instructor will call the rep number upon the proper lockout of both the elbow and the knees. The student must remain motionless until the rep is called. Failure to do so results in a “no count” being called by the instructor.
You may swing and change hands as much as needed
You may set the kettlebell down and rest as needed
Time announcements are given throughout the test
Acceptable hand-coverings for the test include: tape, socks, Dragon Skins™, and minimalist gloves (i.e. cotton gardening gloves). You may use chalk and reapply it during the test, if needed. You may not use belts, thick or padded-gloves, wrist wraps or any other equipment designed to support your body.
No Count Criteria
Lowering the kettlebell without the instructor’s count
Not locking out the elbows
Rebending the knees on the way up
Failure to stop all movement at the lockout
Pressing out the kettlebell to finish your lockout
Touching the chest with the working arm or passing through the rack position on the way down
Placing a hand on the knee or thigh
Disqualification will occur if the student
Has three no counts
Touches the kettlebell with the non-working arm, unless the student is switching hands
Dropping the kettlebell rather than setting it down with control
Runs out of time before completing the required number of reps
Snatch Test Requirements:
For the snatch test, the sum of both arms is scored. There are different requirements based on gender and age group. They are as follows:
Men’s Open Class:
Up to 135 pounds 18kg 100/5 min136-150 pounds 20kg 100/5 min151-165 pounds 22kg 100/5 min166-250 pounds 24kg 100/5 min
Over 251 pounds 24kg 100/5 min (28kg For technique testing)
Men’s Masters: (50-64)
Up to 135 pounds 16kg 100/5 min
136-150 pounds 18kg 100/5 min
151-220 pounds 20kg 100/5 min
Over 221 pounds 22kg 100/5 min
Men Seniors: (Over 65)
Up to 135 pounds 16kg 50/3 min
136-150 pounds 18kg 50/3 min
151-220 pounds 20kg 50/3 min
Over 221 pounds 22kg 50/3 min
Women’s Open Class:
Up to 100 pounds 10kg 100/5 min
101-120 pounds 12kg 100/5 min
121-135 pounds 14kg 100/5 min
136-200 pounds 16kg 100/5 min
Over 200 pounds 18kg
Women Masters: (50-64)
Up to 100 pounds 8kg 100/5 min
101-120 pounds 10kg 100/5 min
121-135 pounds 12kg 100/5 min
136-200 pounds 14kg 100/5 min
Over 200 pounds 16kg 100/5 min
Women Seniors: (Over 65)
Up to 100 pounds 8kg 50/3 min
101-115 pounds 10kg 50/3 min
116-135 pounds 12kg 50/3 min
136-200 pounds 14kg 50/3 min
Over 200 pounds 16kg 50/3 min