Babylon

strength, cardio, endurance, stability

INTENSITY

Vigorous

APPROX. WORKOUT DURATION

45 minutes or more

Average rating:

0 of 10 stars

(0 reviews, rate and review)

Advanced With Scaling Options
Single and Double Kettlebell
Vigorous
strength, cardio, endurance, stability
kettlebell, workout

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.

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  • Warm-Up

    1. Task

      1 × cross-over lunge into Curtsy lunge (each side)
      4 × jumping jacks
      1
      × squat

       
      Work
      For a duration of: 6 minutes
      Moderate intensity; State: Steady
      Moderate intensity

      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 6 minutes.

      You should perform the exercises at a perceived intensity that feels Moderate at a Steady pace, meaning that you want to keep going. Whether you can keep going depends on your condition and selection of weights. Adjust the weights if you can't keep going or when things become easy.


  • Workout

    1. Task

      Double kettlebell @ 60 to 70% of your 1RM overhead reverse lunge

      • Clean from dead
      • Hang clean
      • Half snatch
      • Overhead alternating reverse lunge
      • Dead

      × 2

      1 × alternating TGU

       
      15 Rounds
      44 lb / 20 kg 26.4 lb / 12 kg
      Moderate to vigorous intensity; State: Interval
      Moderate to vigorous

      Explained in Layman’s Terms

      The prescribed weight for a male is 44 lb / 20 kg, and for a female 26.4 lb / 12 kg, but always adjust as explained here.

      You should perform the exercises at a perceived intensity that feels Moderate to vigorous.

      You perform everything in this task for a number of 15 rounds.
    2. Finisher

      Exercise(s) to perform:
      1. 50 × Kettlebell Jerk Single Kettlebell Work (Switch at will)

        Rx Male 44 lb / 20 kg Rx Female 26.4 lb / 12 kg

       
      Work
      Moderate to vigorous intensity; State: Steady
      Moderate to vigorous

      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 0.

      You should perform the exercises at a perceived intensity that feels Moderate to vigorous at a Steady pace, meaning that you want to keep going. Whether you can keep going depends on your condition and selection of weights. Adjust the weights if you can't keep going or when things become easy.

    FOR TIME

    the whole of Workout is scored as
    Time in Seconds Divided by Weight and lowest score wins!


    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. There is a full-length follow-along workout video available for members.

Your Scoring

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

Public Scoring

Record your scoring for this workout.

Programming

Double 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.

Scoring

Total 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 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

  • 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?

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.

  1. BABYLON Introduction (public)

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. BABYLON Introduction
  2. BABYLON Workout Summary
  3. BABYLON Warm-Up Technique
  4. BABYLON Workout Technique
  5. BABYLON Common Mistakes
  6. BABYLON Alternatives and Progressions
  7. BABYLON Follow Along Warm-Up
  8. BABYLON Prep Work
  9. BABYLON Follow- Along Workout

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

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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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