The 16 - kg kettlebell weight is just enough to force you to use proper technique (assuming you have been taught proper technique by a professional). (onnit.com)
EXERCISE ROUTINE Monday: 30 mins cardio, yoga Tuesday: 30 mins cardio, 20 kg step - ups, 10 kg kettlebell swings, yoga Wednesday: 30 mins cardio, 15 mins Power Plate, 15 mins yoga Thursday: 30 mins cardio, triceps, biceps, boxing, Pilates Friday: 30 mins cardio, 20 mins stretching Saturday: 15 mins cross trainer, 45 mins PT session, 15 mins stretching Sunday: Outdoor walk (womenshealthandfitness.com.au)
If you are not familiar with the RKC, students or «victims» need to pass the Snatch test which requires you to perform the snatch 100 times (both arms total) with a 12 kg Kettlebell in 5 minutes. (pathtofatloss.com)