AUKL - African Union of Kettlebell Lifters

03/04/2020

Workout at Home!🏠🏘🥳😍
Welcome to the IKFF Africa WotD (Workout of the Day)
Go to: http://wotd.ikff.za.net:8088/

Notes from Coach Trent:🤓

If the new workout hasn't been created (yet), it won't load - this is a Work-In-Progress, so please bear with us/me
If you have NO KettleBells (ahhhh shame, poor you!!), you should click the BodyWeight button.👏👍🦶🦵
The KettleBells workout has a mix of singles 💪and doubles (2 bells used simultaneously). 💪💪
You'll need (for both types of workout):
mat
ab-wheel
skipping rope
If you click the "go!" button while the WotD is running, it skips to the next exercise
If you're using this on your phone/tablet...Set your screen-sleep timeout - otherwise when your phone sleeps, the browser stops too.📲
Zoom in a little to click the "go!" button Or use it on your PC or laptop!💻
Have fun!!😍🤩🥳💪👏👍

30/03/2020

Today's Home Workout: 30 March 2020 - Thanks coach Trent and IKFF Africa
https://ikff.za.net/?p=2028
The workout sequences – ~47/48mins long
BodyWeight Workout
WotD:20200330-Mon(BW):Impetus or 20200330-Mon(BW):SecondsPro
30++10 Rest
60 Squats
40 Kickouts
30 Squat Jumps
40 Jack Knives Alt
30 Scissor Jumps
90 Skipping
40 Kickouts
60 One Squat, One Squat Jump
40 V sit
x6

KettleBell Workout
WotD:20200330-Mon(KB):Impetus or 20200330-Mon(KB):SecondsPro
30++10 Rest
30 Swings 2
20 Leap Frog
60 Cleans 2
25 Leap Frog
60 Skipping
60 Jerks 2
40 V sit
60 Sn**ch L,R
x6

27/03/2020

Friday 27 March 2020. Today's Workout! Bodyweight OR kettlebells+bodyweight
Thanks coach Trent and IKFF Africa for sharing the love!

The workout sequences – ~44/42mins long BodyWeight Workout WotD:20200327-Fri(BW):Impetus or 20200327-Fri(BW):SecondsPro 30++15 Rest 60 Squats 30 Squat Jumps 50 Squats 30 Scissor Jumps 60 Squats 25 Scissor Cubed Jumps 50 Squats 40 Ski Hold 30 Kickouts x6

25/03/2020

Today's HOME Workout: https://ikff.za.net/?p=2012
Thanks Trent! Thanks IKFF Africa for sharing the love!😍🥰😊😍🥰

BODYWEIGHT Workout🥳🥳🥳🥳
WotD:20200325-Wed(KB):Impetus or 20200325-Wed(KB):SecondsPro
30++10 Rest
40 Squats
30 Any Jumps
30 30 30 hold
30 Leap Frog
40 Walking Bridge
40 Overhead Lunge L,R
50 Pillar Dragon L,R
30 Leap Frog
40 Pushups
30 Leap Frog
x6

KettleBell Workout💪🙌👍💋
WotD:20200325-Wed(KB):Impetus or 20200325-Wed(KB):SecondsPro
30++10 Rest
40 Bumps 2
30 Swings 2
30 Lockout 2
40 Cleans 2
30 Leap Frog
40 Sumo Row 2
40 See Saw Press
50 Jerks 2
30 Leap Frog
40 Ninja Pushups
60 Long Cycle 2
30 Leap Frog
x6
Check for daily workouts here: Bodyweight and Kettlebell + Bodyweight: https://ikff.za.net

24/03/2020

Today's HOME Workout! Bodyweight option OR Kettlebells plus bodyweight😊😊😊😊
Go daily to: https://ikff.za.net/?p=2009
Thanks to IKFF Africa and Trent. Sharing the IKFF Love! 😍😍😍

The workout sequences – ~47/48mins long
BodyWeight Workout
WotD:20200324-Tue(BW):Impetus or 20200324-Tue(BW):SecondsPro
30++15 Rest
60 Skipping
60 Squats
50 Bridge
30 Jerk Jumps
40 Reverse Bridge
30 Scissor Jumps
40 Squats
40 Jack knives
30 Ratchinsky Jumps
30 Bicycle
x6 Rounds

KettleBell Workout
WotD:20200324-Tue(KB):Impetus or 20200324-Tue(KB):SecondsPro
30++15 Rest
60 Squats
50 Bridge
30 Jerk Jumps
60 Jerks L,R
40 Reverse Bridge
30 Scissor Jumps
60 Sn**ch L,R
40 Jack knives
30 Ratchinsky Jumps
x5 Rounds

The workout sequences – ~47/48mins long BodyWeight Workout WotD:20200324-Tue(BW):Impetus or 20200324-Tue(BW):SecondsPro 30++15 Rest 60 Skipping 60 Squats 50 Bridge 30 Jerk Jumps 40 Reverse Bridge 30 Scissor Jumps 40 Squats 40 Jack knives 30 Ratchinsky Jumps 30 Bicycle x6

23/03/2020

Daily Workout here: https://ikff.za.net/?p=1999&fbclid=IwAR0MyJ2FqTivRuxrsBPGRG3bxP-ZsCT6zxf2RE2njILJkI-qZUjaLCt2UAs
Training: Kettlebells and Bodyweight OPTIONS! IKFF Africa sharing the love!🥰👏🙌💪☺️☺️😍
The Corona pandemic has necessitated a change to training timing and space. To assist you to keep fit and healthy, we are going to offer online daily WotD’s(Workout of the Day). I will keep the initial WotD’s very simple in terms of timings so that you can use a clock or something if you don’t have a fancy timer (see below and see this post for recommendations).

There will be 2 attached workout files: BW=BodyWeight option, KB=KettleBell option.
There will be 2 formats: XML=Impetus Pro, SecondsPro version.

To import the workout in both cases, you need the “professional” versions that are supposed to support import/export. They cost about $2 or $3 as far as I know, and I can not offer any guarantees about whether you’ll like them, since I didn’t write them
I can’t guarantee that these will work, but if you send me feedback/error messages, I’ll try to fix them.

You could just download a simple, free workout timer app for free, although it won’t “speak” the exercises so you’ll need to keep track of where you are.

The layout is
Seconds (NOT reps) Exercise

The workout sequences – both are ~46mins long
BodyWeight Workout
WotD:20200323-Mon(BW):Impetus or 20200323-Mon(BW):SecondsPro
40s Bodyweight Squats
40s Pushups
40s Bridge L
40s Bridge R
40s Bridge Strict
40s Skipping without a rope
40s Ski Hold
40s Bridge L
40s Bridge R
40s Cossack Squats
x7 Rounds

KettleBell Workout
WotD:20200323-Mon(KB):Impetus or 20200323-Mon(KB):SecondsPro
40s Bodyweight Squats
40s Cleans L
40s Cleans R
40s Cleans Double
40s Ski Hold
40s Ninja Pushups
40s Jerks L
40s Jerks R
40s Jerks Double
40s Skipping
40s Long Cycle L
40s Long Cycle R
40s Long Cycle Double
40s Cossack Squats
x5 Rounds

The Corona pandemic has necessitated a change to training timing and space. To assist you to keep fit and healthy, we are going to offer online daily WotD’s(Workout of the Day). I will keep the initial WotD’s very simple in terms of timings so that you can use a clock or something if you don’t...

30/11/2019

Some photos from today's AUKL32 event. Thank you as always to everyone who lifted, cheered, scored, photographed, judged and/or coached. A special thank you to the DigiLogix guys, who generously sponsored the T-shirts for the entire crew!
PS: Please tag yourselves!

30/11/2019

Results from today's AUKL32 event. E&OE - sorry if there's anything wrong!
Special thanks to Candice Burton and Gavin Burton from Digilogix, who kindly sponsored the T-shirts for the entire crew.
Also, thanks to the FightFit Militia team, led by Norman Adriaan Wessels and Richie Quan, who jumped in and did an impromptu set even though this isn't their sport of choice. A great demonstration of the versatility of their training system and attitude!

05/10/2019

Scores from today's AUKL31 event. As always, thank you to all to took part, helped, judged, coached, cheered or just showed up.
Special thanks to Barry Geldenhuis and his crew for the photos etc.
Provisional date for the next event - Saturday 30 November 2019.

05/10/2019

AUKL number 31 Kettlebell Sport Competition

05/10/2019

AUKL 31 Group photo. More pics to follow. Thanks Trent and Megan for hosting an AWESOME event.

12/07/2019

22/06/2019

22/06/2019

05/05/2019

Our deepest sympathies to Kende's family, especially his parents and Sibongile

04/03/2019

There will be 2 x Kettlebell sport seminars/workshops held at IKFF Africa on Sat 16 March with Trent Murgatroyd IKFF Master Trainer:
1) Sn**ch 09h00-10h00
2) Jerk/Long Cycle 10h30-12h00

Cost is R100 for one, or R150 for both.
These are open to anyone (ie you do not have to be a member).

Next event: AUKL31 on Saturday 13 April 2019

03/03/2019

Results from Saturday's AUKL 30.
Thank you to everyone who lifted, cheered, coached, judged, scored, and helped.
The results include the new coefficients, which will be used in the kettlebell grading system starting 2019.
It takes into account the lift type, bodyweight vs KB, event duration, singles vs doubles and so on.
Though it is not perfect (yet), it will provide an accurate way to finally compare "apples and oranges" - indexing different lifts on a correlative scientific/mathematical basis.
AUKL 31 will be (provisionally) held in ~mid-April

02/03/2019

Kettlebell Sport Competition 2 March 2019

08/02/2019

Pap en Sous...True South African food! ... As eaten by real South Africans... (and other interesting people) 😊😋😛

25/11/2018

Results from AUKL29 - Saturday 24 November 2018. Thank you as always to everyone who lifted, scored, judged, coached, cheered and contributed. We look forward to seeing you all (& more) again in 2019.

AUKL30 - provisional date 16 Feb 2019 - which will also mark the 5 year anniversary of KB sport in Africa.

24/11/2018

AUKL 29 Kettlebell Sport Competition

24/11/2018

Group photo of some of the people that were at the AUKL 29. Lots of pics will follow later.

22/11/2018

The updated draft for Saturday (a few minor tweaks)

04/11/2018

The results from the AUKL 28 event K-Fit Kimberley on Friday evening. As always, we'd like to thank everybody who lifted, coached, scored, helped, cheered and supported.
Also a big thank you to Hendrika Olivier and Elzette van Zyl for getting everybody together and inviting us to share the kettlebell/IKFF love.
We look forward to seeing you all again soon.
AUKL 29 is in JHB on 24 November.