ATTICA

strength, power

INTENSITY

Vigorous

APPROX. WORKOUT DURATION

Average rating:

10 of 10 stars

(1 reviews, rate and review)

The last few people who recently completed this workout said:

This workout is awesome! It hits all the major muscles and is scalable to all strength levels. I did not have a pair of kettlebells so I did this with a single kettlebell, the heaviest one I could strict press. …
Posted by maria.airikkala who rated it a 10 out 10.
Intermediate
Double Kettlebell
Vigorous
strength, power
clean, double, kettlebell, lunge, power, press, short, snatch, squat, strength

Strength and power

The exercise description does not dictate the exact exercise variations, just that it needs to start from dead, and from dead means that you can choose how you perform the exercise required. For example, from dead to strict press means that you need to clean it and there are many kettlebell clean variations and it’s your choice of which one you use.

From dead to half snatch means that you need to snatch it from dead, and there are many kettlebell snatch variations. You can clean and then snatch, you snatch straight from dead into overhead, you can use a backswing from dead into a snatch, and so on.

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  • Warm-up

    Squat into alternating cross knee to elbow
    Alternating reverse lunge into arms overhead
    1 minute

    Single-leg hip circle
    Frankenstein kick
    Thoracic rotation
    30 seconds
    Perform on the other side

    1. Task 1

      Squat into alternating cross knee to elbow
      Alternating reverse lunge into arms overhead

       
      Work
      For a duration of: 1 minute

      Explained in Layman’s Terms

      This is a Work task. This means that you simply complete the given task without a focus on time or reps. The duration of work should be performed for 1 minute.



    2. Task 2

      Single leg hip circle
      Frankenstein kick
      Thoracic rotation

       
      Work
      For a duration of: 30 seconds

      Explained in Layman’s Terms

      This is a Work task. This means that you simply complete the given task without a focus on time or reps. The duration of work should be performed for 30 seconds.



    3. Task 3

      Perform on the other side

      Single leg hip circle
      Frankenstein kick
      Thoracic rotation

       
      Work
      For a duration of: 30 seconds

      Explained in Layman’s Terms

      This is a Work task. This means that you simply complete the given task without a focus on time or reps. The duration of work should be performed for 30 seconds.



    Perform 3 cycles of the whole Warm-up.


  • Workout

    Double kettlebell work but can be performed with single

    Task 1
    From dead to strict press into overhead alt. reverse lunge
    4 minutes AMRAP
    2 minutes rest

    Task 2
    From dead to half snatch into a racked squat
    4 minutes AMRAP
    2 minutes rest

    Perform 2 cycles

    1. Task 1

      From dead to strict press into overhead alt. reverse lunge

       
      AMRAP
      For a duration of: 4 minutes
      Vigorous intensity
      Scoring for this task: Full Rounds × Weight
      Record your scoring for this task.
      Vigorous

      Explained in Layman’s Terms

      Perform the exercises prescribed for as many times/rounds as possible within the given time frame of 4 minutes. When you complete the number of reps for each exercise one time that is considered one round, and you want to complete as many rounds as possible.

      One round is whatever is prescribed as the exercises to perform. If there are no repetitions defined for an exercise, that means you only perform it once, otherwise you perform the exercise for as many reps as defined and then move on to the next exercise.

      You should perform the exercises at a perceived intensity that feels Vigorous.

      This task is scored, and you calculate it as Full Rounds × Weight for this task.



    2. Rest

       
      Rest
      For a duration of: 2 minutes


    3. Task 2

      From dead to half snatch into racked squat

       
      AMRAP
      For a duration of: 4 minutes
      Vigorous intensity
      Scoring for this task: Full Rounds × Weight
      Record your scoring for this task.
      Vigorous

      Explained in Layman’s Terms

      Perform the exercises prescribed for as many times/rounds as possible within the given time frame of 4 minutes. When you complete the number of reps for each exercise one time that is considered one round, and you want to complete as many rounds as possible.

      One round is whatever is prescribed as the exercises to perform. If there are no repetitions defined for an exercise, that means you only perform it once, otherwise you perform the exercise for as many reps as defined and then move on to the next exercise.

      You should perform the exercises at a perceived intensity that feels Vigorous.

      This task is scored, and you calculate it as Full Rounds × Weight for this task.



    4. Rest

       
      Rest
      For a duration of: 2 minutes


    Perform 2 cycles of the whole Workout.


    To take your kettlebell training to the next level, improve efficiency, stay safe, receive professional coaching and/or feedback on your form and technique, post a full video or snippet of your workout in the private and exclusive group. You can also ask our public kettlebell community (48,000+ members) for free advice.

Your Scoring

Record your scoring for this workout.
You can edit and delete existing scorings here.

Public Scoring

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Programming

No programming info was added for this workout but you can click on the link below to read important info on how to pick the right weight for your kettlebell workouts.

Do you want to communicate with a professional about how to program this kettlebell workout and others so that you can create your own routine and see results? As a platinum member, you get access to our coaches for exactly that.

Picking the right kettlebell weight?
Calculate your 1RM.

Scoring

Only full rounds count. Multiply your rounds by the total weight used.

You can record multiple scorings against a workout so that you can record the exact scoring for each task. On some workouts you can record your scoring directly against a task, to see if this is available, click on “Show detailed layout” just about the workout details.

You can also select “Unscored” from the scoring dropdown and then enter all your scoring details in the text box.

Record your scoring for this workout.
Check your recorded scoring.
How do you score kettlebell workouts?

Questions or Interaction

Do you have questions about the workout/exercises? As a platinum member, you get access to our coaches in a private group, but you can also join our public group in which the whole community can respond (45,394+ members).

How do you prepare for a workout?

Scaling

No scaling info was added for this workout but you can click on the link below to read important info on how to scale your kettlebell workouts.

Do you want to talk to a real person about how to adjust this workout and get you seeing results? As a platinum member, you get access to our coaches for exactly that.

How do you scale kettlebell workouts?

Videos

This is where you’ll find the videos for this workout session. The public videos are accessible to anyone. The member videos are only for those who subscribe to this website.

The public can view 45 seconds for free, and registered users double that. The Inner Circle videos are only for those who subscribe to the Exclusive Inner Circle membership which includes group access and kettlebell coaching but requires pre-approval to join.

Chromecast

You can watch our workout and technique videos on all devices and even cast to Chromecast or AirPlay. Just set up your TV in your workout room and cast the follow-along workout for an awesome kettlebell workout experience.

Public Videos (unregistered users)

Public videos are free to view.

Member Videos

These are member-only videos. As a non-registered user you can watch 45 seconds of each video. Register here for free to double that time, or become a member for unlimited access. If you are already registered, please make sure to sign in.

  1. ATTICA Introduction
  2. ATTICA Warm-Up Technique
  3. ATTICA Workout Technique
  4. ATTICA Alternatives and Progressions
  5. ATTICA Common Mistakes
  6. ATTICA Workout Programming
  7. ATTICA Follow-Along Warm-Up
  8. ATTICA Prep Work
  9. ATTICA Follow-Along Workout
  10. ATTICA Follow-Along Cooldown

Inner Circle Videos

Workout Scoring

If a workout is scored, click the icon at the bottom of the workout if there is one. If a task (part of the workout) has a scoring, click the link from there and record against each task. If neither of the two is present click on the Record your scoring for this workout link under the Your Scoring heading. You can edit your scorings here.

Workout designed by Taco Fleur from IKU™ and Cavemantraining™.

Feedback

Enjoyed the workout? Let us know in the comments below or on social media. You can also include your scoring, and submit your heart rate graphs.

For full copyright details on the publicly listed workouts, please see here. Workout author.

Rating and Review

Reviews

  1. A solid workout that is scalable to all strength levels (rated 10/10)

    Maria Malachowska

    This workout is awesome! It hits all the major muscles and is scalable to all strength levels. I did not have a pair of kettlebells so I did this with a single kettlebell, the heaviest one I could strict press. While doing this workout I understood how scalable this is: if you choose to do this with a single kettlebell, you can alternate between right/left all the time, or you can do for example the first two minutes of a task with one side and the switch. Or, of course, you can go with doubles. As the tasks are AMRAP you can adjust the pace to fit your strength and endurance level. This is a great workout, do not miss it!

    maria.airikkala

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Kettlebell Workout Author Taco Fleur

  • International Kettlebell Sport & Fitness Association (IKSFA) Certified Kettlebell Sport Coach
  • Russian Girevoy Sport Institute (RGSI) Certified Kettlebell Coach
  • International Kettlebell & Fitness Federation (IKFF) Certified Kettlebell Teacher
  • Kettlebell Sport Rank 2
  • HardstyleFit Kettlebell Level 1 Certified Instructor.
  • CrossFit Level 1 Trainer
  • CrossFit Judges Certificate
  • CrossFit Lesson Planning Certificate
  • Kettlebells Level 2 Trainer
  • Kettlebell Science and Application
  • MMA Fitness Level 1 + 2
  • BJJ Purple Belt and more
  • Owner of Cavemantraining and IKU™ (International Kettlebell University)
  • Featured in 4 issues of the Iron Man magazine
  • Author on BoxRox

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