Because of the body control and core strength needed to do knees to elbows properly, it is very difficult to put this movement in a timed workout. The stronger your mid-line is, the faster you will be able to perform knees to elbows without being tempted to swing or kip. Being able to completely stop yourself at the bottom while fully extended can be just as taxing as getting your knees up to your elbows without swinging.
Kettle bell swing (men use 24 kg, ladies use 16 kgs)
Knees to Elbows
Go as fast as you can on the knees to elbows without using momentum to complete the movement. You will get more out of being slow and controlled, then fast and all over the place!
Burpee Challenge: 12 burpees today! 78 to buy-in.