Kettlebell Workout
DEATH BY CLEAN
BY IKU™ AND CAVEMANTRAINING™
How to use these kettlebell workouts?
How to use these kettlebell workouts?
There are several ways that you can interact with this phenomenal kettlebell workout and they are as follows.
1. Record your workout scoring
You can record your scoring for the workout together with a video and photo. The video can be a short clip of your workout or the full workout. The photo can be a screenshot of your heart rate graph or of you after completing the workout.
2. Set goals
You can set new goals that you intend to reach with this workout. For example, set a faster time, work with a heavier weight, or complete more rounds, etc. If you are a member, your goal can be to improve form and technique with our coaching system.
3. Full screen
The show onscreen button displays the workout in full screen in an easy-to-understand format which you can view on your phone or cast to a screen. The view shows the warm-up and workout if you leave it in a simple layout, and it will break it down by tasks if you select a detailed view.
4. Review and rate the workout
You can leave a review and rate the workout, this allows you to easily find your favorite workouts again and the review reminds you of how the workout felt. It’s best to leave a review right after you complete a workout so you don’t forget to describe the euphoria you feel.
5. Do something with the exercises
Do something with the exercises in this workout, like adding one or more to your focus exercises so that you can interact with it on your whiteboard, or add one or more of the exercises to your abilities and track the level you’re at. As a member, you can get your ability and level verified by a qualified kettlebell coach.
6. Discuss the workout and ask questions
If the workout has. a link to Facebook at the top, then that’s a post where you can discuss the workout and/or ask questions. There is also our 61,000 large kettlebell workout community in which you can ask kettlebell questions for free.
7. Mark as complete
Once you’ve completed a workout you can mark it as complete so that you can keep track of the ones you have completed and earn badges.
8. Learn from videos or follow along
As a member, you can watch the full-length class videos which usually consist of warm-up technique, workout technique, common mistakes, alternatives and progressions, programming, follow-along warm-up, follow-along prep work, follow-along workout, and follow-along cooldown. As a registered user, the videos are limited to 90 seconds, and 45 seconds for non-logged-in users.
9. Use the online timers
There are usually two views for a session which are a simple layout and detailed layout. The detailed layout can have timers that can be used to perform the workout. Members can check the box to load the next timer automatically, this will allow them to perform the workout uninterrupted as intended. Members can also skip and pause a timer.
10. Access more exercise information
The detailed view may also have links to the exercises used and this may provide many more details on the exercise like photos, videos, common mistakes, and so on.
11. Watch short workout video clips
Some tasks may have a short video that is completely free to watch, and these are followed by an advertisement. Members won’t see ads. Enable the Detailed layout to view the tasks and shorts.
12. Set a goal for the workout
Set a goal for the workout, a task, or an exercise from the workout. For example, you can set a goal like working towards a faster time to complete the workout, doing more rounds, using more weight, etc.
13. Request coaching or form check
Gold members and up may request kettlebell coaching/form checks for the exercises to improve efficiency and know that they’re doing things correctly to avoid injury.
INTENSITY
APPROX. WORKOUT DURATION
Average rating:
The last few people who recently completed this workout said:
Great workout. Wasn’t sure it would be very taxing so went for a 15 rounds for time couldn’t have been more wrong. Nearly 400 calories burned in 28 minutes, that’s taking 1 minute rest after every set. Really solid workout …
Great HIIT workout, very good for beginners with one or two kettlebells.
Quick Navigation:
- Workout details (workout information like tasks, reps, and sets)
- Videos (videos for this workout)
- Programming (what weight to pick and more)
- Scoring (how to score the workout)
- See scores from others or add your scoring
- Create a meet-up (work out with others)
- Common mistakes (check if you’re not making these)
- Scaling (how to adjust the workout)
- Feedback (give us feedback or let others know about the workout)
- Questions or Interaction (if you have questions or want to say something)
- Copyright (respect the author)
Are you not sure what these exercises mean, how to perform them, or do you have other questions? Become a member and have access to 95% more content for this session.
Level:
Resistance:
Overall intensity:
Approx. workout duration:
Overall benefits:
Targets body parts:
Tags:
Facebook:
Private Group (members only)
User-submitted Content
Watch the last user-submitted video for this workout as completed by Grappling Girevik.Kettlebell Coaching or Form Check
This workout has the following exercises for which you can receive online coaching or form check.
- Kettlebell Swingclean Request coaching
- Kettlebell Hang Clean Request coaching
- Kettlebell Dead Clean Request coaching
Kettlebell Coaching or Form Check
This workout has the following exercises for which you can receive online coaching or form check.
- Kettlebell Swingclean Request coaching
- Kettlebell Hang Clean Request coaching
- Kettlebell Dead Clean Request coaching
Exercises
Do something with the exercises from this workout.
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Show Onscreen fills the screen with the workout details and is great for casting on the screen in the gym or just to get an uncluttered overview of the workout. The font size, color, and more can be changed.
How to use the Onscreen functionality?
How to use the Onscreen functionality?
This functionality is good for casting the workout on a big screen in the gym, or to have a clear overview of the kettlebell workout on your tablet or smartphone.
The Onscreen functionality fills the screen with the workout info only and you can change the font size, color, and background color. If the text goes offscreen then you can auto-scroll the text and you can also change the speed at which the text scrolls.
If the simple layout is active (by default) for the workout then you will see the workout as one screen. If the detailed layout is activated then the Onscreen functionality will show each task individually and you have to tap to see the next task. If it’s a long workout then it may be beneficial to view it as individual tasks, and if it’s a shorter workout then it’s easier to see it all on the one screen.
In order from top left to bottom right. The top left allows you to switch between the warm-up and workout.
Actual size: resets the size if it was changed
Full height: resets the text size to fit on the screen if it was changed to go off the screen
Scroll: starts the scrolling. of the text if it goes off the screen
Size –: decreases the size of the text
Size +: increases the size of the text
Speed –: decreases the speed of the scrolling
Speed +: increases the speed of the scrolling
The X in the top right corner closes. the Onscreen functionality.
The next row has a dropdown from which the text and background color can be changed.
When in Detailed layout mode, the row will show a dropdown in which a task. to display can be selected, and the tasks can also be cycled with the previous and next icons.
To activate this functionality, click the button SHOW ONSCREEN or the link Show onscreen.
Show Detailed Info displays the workout in a more detailed format and also allows you to access short video clips of the task.
What is Detailed Info?
The detailed info button will display the workout information in a more detailed layout with additional functionality like short videos for an exercise, timers for the task at hand, and on some workouts you can access links to more information on each exercise.
Under the detailed layout, you can also easily record your scoring against each task.
Start Workout will display a timer on the screen and allow you to go through the tasks step-by-step.
How do the timers work?
You can make use of the online timers by clicking START WORKOUT which will start the first timer. You can also click on Detailed info and select where you want to start. Members will be able to skip, pause, auto-play the next timer, etc. and non-members will only be able play and stop timers.
How do you prepare for a workout?
Show onscreen Show detailed layout
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Workout (beginner format)
4 × dead cleans
3 × hang cleans
2 × swingcleans
Repeat on the other side
2 × bodyweight squats
2 × CrossFit burpees
4 ROUNDS FOR TIME1 minute rest
Repeat on the other side when working with one kettlebell and follow up with the bodyweight exercises and that’s one round.
Perform 3 cycles of the whole Workout (beginner format).
FOR TIME
the whole of Workout (beginner format) is scored as
Fastest TimeTo 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 inner circle. You can also ask our public kettlebell community (58,000+ members) for free advice.
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Workout (intermediate and up format)
Double kettlebell work
4 × dead cleans
3 × hang cleans
2 × swingcleans
2 × bodyweight squats
2 × CrossFit burpees
12-minute AMRAPAMRAP
the whole of Workout (intermediate and up format) is scored as
Rounds × WeightTo 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 inner circle. You can also ask our public kettlebell community (58,000+ members) for free advice.
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Workout (intermediate and up format)
Double kettlebell work
4 × dead cleans
3 × hang cleans
2 × swingcleans
2 × bodyweight squats
2 × CrossFit burpees
20 rounds FOR TIMEFOR TIME
the whole of Workout (intermediate and up format) is scored as
Fastest TimeTo 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 inner circle. You can also ask our public kettlebell community (58,000+ 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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May 5, 2024 Nico Robberts:
DEATH BY CLEAN
By the second Round I noticed this was going to be a tough 12 minutes. I might t …
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March 25, 2024 Peter Kurent:
DEATH BY CLEAN
I tried to do EMOM and surprisingly I did it. HR at the beginning 135, at the en …
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March 22, 2024 anand.randy:
DEATH BY CLEAN
Awesome HIIT workout. Completed using double 16kg Kettlebell and did as EMOM.
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March 21, 2024 Conoradair85:
15 rounds for time
Felt awesome, was worried it wouldn’t be very taxing but I was so wrong. 400 cal …
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March 19, 2024 Brandon:
Second attmept
Got 1 more round than last time
Workout video -
March 19, 2024 edokrasovec:
DEATH BY CLEAN
I did it with 2 KB 16kg Hang cleans need improvement all the rest is ok! For now …
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March 10, 2024 edokrasovec:
DEATH BY CLEAN
Warmup: 2* squats 4* jumping jacks 2* push ups 4* rounds Frankenstein kick knee …
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March 9, 2024 Peter Kurent:
Death by Clean
Double 12 kg KB, squats with KBs.
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March 6, 2024 Yamagirrl:
Death by Cleans – 1st time
I’m in the Clean camp now and learning all the variations and this is the design …
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March 6, 2024 nektoalex:
DEATH BY CLEAN
Well, congrats to myself with the cautiousness – 2×12 is something different fro …
Record your scoring for this workout.
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, only available when “Show detailed layout” is active. 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.
SET NEW GOALS FOR THIS WORKOUT
Workout designed by Taco Fleur from IKU™ and Cavemantraining™.
Kettlebell Class Videos
Select a tab from below to watch the videos for this kettlebell class/workout.
Set Goals
Setting goals is one of, if not the most, important things that you can and should do for your workouts. Setting goals will keep you motivated and also on that path of progressing and reaching new levels of fitness, strength, or power.
You can set goals for the workout, the tasks, or even an exercise. This is the generic goal-setting area for you.
If an exercise under the Detailed view has this icon then you can set a goal for that exercise by clicking or tapping it.
Programming
Beginners
Increase your weight, and build up your rounds and cycles to 4 over a period of time. Start with 12kg/26lb at least when working with one kettlebell. Start with 10kg/22lb at least when working with two kettlebells.
Intermediate
Perform the second and/or third workout.
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 an IKU™ gold member, you get access to our coaches for exactly that.
Scoring
No scoring info was added for this workout but you can click on the link below to read important info on how to score your kettlebell workouts.
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 (48,000+ members).
Social Media
Post on social media that you completed this workout.
You have not marked this workout as complete yet. Once you mark it as complete, a suggestion of what to post on social media will be prepared below with added hashtags. If you add a review for this workout or record a score then that will also be made available.
Tag us on:
Instagram: Taco Fleur, Anna Junghans, IKU
TikTok: Taco Fleur, Anna Junghans
Pinterest: Cavemantraining
Facebook: Taco Fleur, Anna Junghans, IKU, Cavemantraining
Community: Facebook, Reddit
YouTube: Cavemantraining, IKU
Badges
Check the badges you earned for workouts.
Scaling
Beginners
Perform the 1st workout with one kettlebell, reduce the round from 4 to 2, and reduce the cycles from 4 to 2.
Replace the CrossFit burpees with normal burpees.
Intermediate
Perform the 1st workout with two kettlebells.
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.
Common Mistakes
Each kettlebell exercise has a certain collection of mistakes that are commonly made and we’ve collected those over 2 decades and show you how to correct those. You can research our website by going to the exercises used in this workout.
- Kettlebell Swingclean
- Kettlebell Hang Clean
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Kettlebell Dead Clean
- The hips are rising first in the dead clean or dead snatch
- Not creating tension between you and the kettlebell(s)
- Breaking the dead clean up in two movements
- Leaning forward during the dead clean
- The ankles and knees are not bending enough
- Placing the kettlebell too far from you for a dead clean or dead snatch
- Not pulling long enough (clean)
- No hand insertion or 45-degree angle
- Elbow excessively coming out laterally during the clean
- The shoulders and/or eyesight aren’t leading
Feedback
Have you enjoyed the workout? Let us know in the comments or on social media. You can also include your scoring, and submit your heart rate graphs.
Found something missing or not working? Let us know here.
Copyright
For full copyright details on the publicly listed workouts, please see here. Workout author.
Rating and Review
Reviews
1st attempt (rated 10/10)
Great workout. Wasn’t sure it would be very taxing so went for a 15 rounds for time couldn’t have been more wrong. Nearly 400 calories burned in 28 minutes, that’s taking 1 minute rest after every set. Really solid workout I will be trying to do once per week.
Conoradair85Love it (rated 10/10)
Great HIIT workout, very good for beginners with one or two kettlebells.
Peter KurentTasty , came in with 16’s will return with 24’s , solid one (rated 10/10)
Tasty , came in with 16’s will return with 24’s , solid one
Johnstokoe71It means it) (rated 8/10)
A very good HIIT with the focus on pace, technics and my biceps ligaments)
nektoalexNice Balance of Skill Work and Cardio Endurance (rated 10/10)
Great workout. Adaptable for strength building or for cardio burn, depending on the weight selected.
laurelin1813
Kettlebell Workout Author Taco Fleur
- StrongFirst SFG2 Certified
- 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 1
- 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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