Kettlebell Interval Training and High-Intensity

Kettlebell Interval Training and High-Intensity
Last updated 4/2024
Duration: 2h 39m | .MP4 1280×720 30 fps(r) | AAC, 44100 Hz, 2ch | 3.21 GB

Add an awesome kettlebell workout to your arsenal for regular training

What you’ll learn
– Interval training with a kettlebell (EMOM)
– Warming up for a kettlebell workout
– High-intensity training (AMRAP)

Requirements
– 1 kettlebell

Description
This is the Wild West WOD, an intense kettlebell workout designed by the Cavemantraining team. Taco Fleur and Anna Junghans will guide you through this workout step-by-step in a way that anybody and everybody can do this workout. You’ll also learn what an EMOM interval and AMRAP workout is.

Main targets:Legs, biceps, triceps, muscular endurance, grip, and shoulders

1 kettlebell

Duration:Approx. 30 minutes for warm-up and workout. Approx. 35 minutes with stretching. If you just do the workout it’s approx. 20 minutes.

Warm-up

6 x Squat deadlifts (double arm)

6 x Stiff-legged hip hinge deadlifts

2 x Alternating runners lunge and twist

4 minutes

Light kettlebell

Shoulder work

2 minutes

Workout

3 Gunslingers each side

3 Bootstrappers

3 Alternating reverse lunges

8 MINUTE EMOM

3 minutes rest

Buy-in 40 triceps push-ups

32 rounds of

Bent-over row

Hang clean

Strict press

(switch sides each round)

Buy-out 40 triceps push-ups

FOR TIME

Rx 16kg for men and 12kg for women but any weight that is suitable for you will work.

Stretching

Alternatives

Non-explosive gunslinger: squat deadlift and assisted hammer curl

Squat deadlift and curl

Squat deadlift and assisted curl

Bootstrappers without weight

Increasing intensity/difficulty

Increase the number of reps for the EMOM from 3 to 4.

Increase the weight.

Remove or decrease the rest time.

Who this course is for:
– Anyone wanting to workout with a kettlebell
More Info

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