DEUS

power, cardio

INTENSITY

Very vigorous

APPROX. WORKOUT DURATION

21 to 25 minutes

Average rating:

10 of 10 stars

(1 reviews, rate and review)

The last few people who recently completed this workout said:

Deus is another great WOD from Cavemantraining!  If you give it your all it will have you begging for the active recovery time.  Absolute smoker of a WOD!
Posted by Jay Martin who rated it a 10 out 10.
Advanced
Single and Double Kettlebell and Bodyweight
Very vigorous
power, cardio

This workout is about short tasks, heavy weight, explosive movements, and plenty of rest in between. The working time is reduced as the tasks increase, this allows for giving everything you have in that tank each time. The workout ends with a bang of single kettlebell work and one exercise.

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Show onscreen Show detailed layout

  • Warm-up

    1. Part 1

      Stay down on the CrossFit burpee and move into the upward and downward dog and then come up.

      Exercise(s) to perform:
      1. 4 × Jumping Jack
      2. 2 × Bodyweight Wide Squat
      3. 1 × CrossFit Burpee
      4. 1 × Upward Dog
      5. 1 × Downward Dog
       
      Work
      For a duration of: 4 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 4 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.



    2. Part 2 Joint Work

      2 × scarecrow
      2 × alternating thoracic rotation
      2 × alternating hip circle

       
      Work
      For a duration of: 2 minutes
      Light to moderate intensity; State: Steady
      Light to moderate

      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 2 minutes.

      You should perform the exercises at a perceived intensity that feels Light to 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

    You can perform your own selection of active-recovery. Check the follow-along video to see what we did for our active recovery.

    1. Task 1

      Exercise(s) to perform:
      1. Double Kettlebell Dead Clean Double Kettlebell WorkDouble Kettlebell Work (Combo)
      2. Double Kettlebell Hip Hinge Half Snatch Double Kettlebell WorkDouble Kettlebell Work (Combo)
       
      AMRAP
      For a duration of: 3 minutes
      Very vigorous intensity; State: Steady
      Scoring for this task: Rounds × Weight
      Record your scoring for this task.
      Very vigorous

      Explained in Layman’s Terms

      Perform the exercises prescribed for as many times/rounds as possible within the given time frame of 3 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 Very 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.

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



    2. Recovery Block

      • 1 min rest
      • 2 min active-recovery
      • 30 seconds transition
       
      Rest
      For a duration of: 3 minutes 30 seconds


    3. Task 2

      Exercise(s) to perform:
      1. Double Kettlebell Dead Clean Double Kettlebell WorkDouble Kettlebell Work (Combo)
      2. Double Kettlebell Hip Hinge Half Snatch Double Kettlebell WorkDouble Kettlebell Work (Combo)
       
      AMRAP
      For a duration of: 2 minutes 30 seconds
      Very vigorous intensity; State: Steady
      Scoring for this task: Rounds × Weight
      Record your scoring for this task.
      Very vigorous

      Explained in Layman’s Terms

      Perform the exercises prescribed for as many times/rounds as possible within the given time frame of 2 minutes 30 seconds. 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 Very 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.

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



    4. Recovery Block

      • 1 min rest
      • 2 min active-recovery
      • 30 seconds transition
       
      Rest
      For a duration of: 3 minutes 30 seconds


    5. Task 3

      Exercise(s) to perform:
      1. Double Kettlebell Dead Clean Double Kettlebell WorkDouble Kettlebell Work (Combo)
      2. Double Kettlebell Hip Hinge Half Snatch Double Kettlebell WorkDouble Kettlebell Work (Combo)
       
      AMRAP
      For a duration of: 2 minutes
      Very vigorous intensity; State: Steady
      Scoring for this task: Rounds × Weight
      Record your scoring for this task.
      Very vigorous

      Explained in Layman’s Terms

      Perform the exercises prescribed for as many times/rounds as possible within the given time frame of 2 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 Very 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.

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



    6. Recovery Block

      • 1 min rest
      • 2 min active-recovery
      • 30 seconds transition
       
      Rest
      For a duration of: 3 minutes 30 seconds


    7. Task 4

      Exercise(s) to perform:
      1. Double Kettlebell Dead Clean Double Kettlebell WorkDouble Kettlebell Work (Combo)
      2. Double Kettlebell Hip Hinge Half Snatch Double Kettlebell WorkDouble Kettlebell Work (Combo)
       
      AMRAP
      For a duration of: 1 minute 30 seconds
      Very vigorous intensity; State: Steady
      Scoring for this task: Rounds × Weight
      Record your scoring for this task.
      Very vigorous

      Explained in Layman’s Terms

      Perform the exercises prescribed for as many times/rounds as possible within the given time frame of 1 minute 30 seconds. 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 Very 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.

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



    8. Recovery Block

      • 1 min rest
      • 2 min active-recovery
      • 30 seconds transition
       
      Rest
      For a duration of: 3 minutes 30 seconds


    9. Task 5

      Exercise(s) to perform:
      1. Kettlebell Dead Snatch Single Kettlebell Work (Switch at will)
       
      AMRAP
      For a duration of: 6 minutes
      Vigorous intensity; State: Steady
      Scoring for this task: Reps × 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 6 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 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.

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




    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

Page 1 of 2

Record your scoring for this workout.

Programming

Recommended weight 40 to 50% of your 1RM

Drop in weight and increase is allowed during tasks.

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

Tasks 1, 2, 3, and 4: Total rounds of the combo multiplied by weight

Task 5: Total reps times weight

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

To scale this workout, work with one kettlebell instead of two.

Scale the exercises by changing the half snatch into a clean and push press, and the dead snatch into a dead clean and push press.

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. DEUS 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. DEUS Introduction
  2. DEUS Workout Programming
  3. DEUS Workout Details
  4. DEUS Warm-Up Technique
  5. DEUS Workout Technique
  6. DEUS Alternatives and Progressions
  7. DEUS Common Mistakes
  8. DEUS Follow Along Warm-Up
  9. DEUS Prep Work
  10. DEUS Follow Along Workout
  11. DEUS 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. Great power workout (rated 10/10)

    Jay Martin

    Deus is another great WOD from Cavemantraining!  If you give it your all it will have you begging for the active recovery time.  Absolute smoker of a WOD!

    Jay Martin

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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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