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Kettlebell Workout Babylon strength, cardio, endurance, stability
INTENSITY
A Monster Strength Workout With Double And Single Kettlebell Work This is an awesome long kettlebell strength workout with a double kettlebell combo @ 60 to 70% of your 1RM overhead reverse lunge. The rounds are not many, 15 rounds times twice the combo is just 30 reps of the combo. But the weight will require you to put in a lot of effort for the cleans, snatch, and overhead reverse lunges. Your heart rate will go up quite quickly, and you then have your grind with the TGU which will bring it down slightly. You then need to rest a bit to be able to put everything in on your next round, at least, this will happen once you’re several rounds into the workout.
The intensity of the workout is therefore up and down, which is great, and then we end with a little finisher of 50 single kettlebell jerks with just one kettlebell from the 2 that you’ve been using. There are plenty of alternatives and progressions available for this workout so that anyone can do it.
Warm-up and 5 rounds attempt. Warm-up and 10 rounds attempt. The whole body is used with this workout, but the prime movers are in the lower body. The core is doing a lot of work. The arms are working too, especially with regard to stabilization and with isometric contractions. So, in regards to how your body feels at the end of the workout, it is a full-body workout .
Quick Navigation:
ProgrammingDouble kettlebell @ 60 to 70% of your 1RM overhead reverse lunge. For the TGU and jerk you will use one of the two kettlebells, i.e. the same weight but single kettlebell.
Minimum working time: 40 minutes
If you’re faster than the minimum time then you either:
Went too light with the weight
Scaled too much
Didn’t invest the time into the TGU that it deserves
For frequency, once a week, or twice a week for advanced athletes. This is a very intense and taxing kettlebell workout and thus produces high results.
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 .
ScoringTotal time in seconds divided by total weight used for the combo. Lowest weight used is counted in case of dropping weight mid workout. Lowest score wins.
Taco 56:37 @ 2 x 20kg = 40kg
3397 seconds / 40 = 84.925
Anna 46:02 @ 2 x 8kg = 16kg
2762 seconds / 172.625
Record your scoring for this workout . Check your recorded scoring . How do you score kettlebell workouts?
Questions or InteractionDo 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
Use one kettlebell instead of two
Replace the half snatch with a clean and push press
Replace the overhead reverse lunge with
one overhead and one racked; or
both racked; or
both racked and single shoulder press
Replace the jerk with a push press
10 rounds instead of 15 and minimum time worked equals 28 minutes
30 jerks instead of 50
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?
VideosThis 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)
Member Videos
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™.
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