ETERNIUM

cardio, strength

INTENSITY

Vigorous

APPROX. WORKOUT DURATION

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Advanced
Single and Double Kettlebell and Bodyweight
Vigorous
cardio, strength
full-body

This is a great strength and cardio workout with two tasks, one AMRAP and one FOR TIME. Task 1 is an awesome kettlebell combo followed by a bodyweight exercise to get that bit of recovery (interval) needed to put everything in on your next round of the combo.

It’s an advanced workout, but as always, there are scaling options to make this suitable for beginners as well. Have a go at this awesome workout, post your scoring, and rate the workout.

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  • Warm-up

    1. Part 1

      Exercise(s) to perform:
      1. 1 × Bodyweight Wide Squat
      2. 1 × CrossFit Burpee
      3. 1 × Cross Knee to Elbow (Alternating sides)
      4. 6 × Jumping Jack
       
      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

      Exercise(s) to perform:
      1. 2 × Arm Circle Forward (Using both arms)
      2. 2 × Arm Circle Backward (Using both arms)
      3. 2 × Thoracic Rotation and Reach (Alternating sides)
       
      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

    1. Task 1

      Exercise(s) to perform:
      1. 2 × Double Kettlebell Hip Hinge Half Snatch Double Kettlebell WorkDouble Kettlebell Work (Combo)
      2. 1 × Double Kettlebell Racked Squat Double Kettlebell WorkDouble Kettlebell Work (Combo)
      3. 1 × Kettlebell Strict Press Double Kettlebell WorkDouble Kettlebell Work (Combo)
      4. 2 × Bodyweight Surrender
       
      AMRAP
      For a duration of: 20 minutes
      Vigorous intensity; State: Interval
      Scoring for this task: 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 20 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 Rounds × Weight for this task.

    2. Task 2

      Exercise(s) to perform:
      1. 40 × Kettlebell Bent-Over Row Wide Stance Double Kettlebell WorkDouble Kettlebell Work (Bilateral)
      2. 60 × Kettlebell Double-Arm Hip Hinge Swing Single Kettlebell Work
       
      FOR TIME
      Time cap: 6 minutes
      Vigorous intensity; State: Steady
      Scoring for this task: Remaining Seconds × Weight
      Record your scoring for this task.
      Vigorous

      Explained in Layman’s Terms

      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 FOR TIME. This means that you want to complete the task as fast as possible but always with good form and technique or it doesn't count. The time cap is 6 minutes, which means that you need to complete the task(s) within that time.

      This task is scored, and you calculate it as Remaining Seconds × Weight for this task. Deduct your finish time from the time cap, convert it to total number of seconds and multiply this by your total weight used. Count the lowest weight used unless specified otherwise.

    the whole of Workout is scored as
    Sum of all


    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

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Quick Navigation:

Programming

Go nice and heavy on your weight selection but pick a weight that you can keep moving with as this is about getting as many rounds as possible out. 40 to 50% of your 1RM strict  shoulder press (per kb) is the recommendation.

Use the same weights for task 2 that you used in task 1. Use the weight of the double kettlebell to score the task. For the swings you pick one of the two kettlebells.

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

Task 1: rounds × weight

Task 2: remaining seconds × weight (weights used for the rows)

Total: add task 1 and 2 (Sum of all)

Record your scoring on this website and set a goal under tools to increase your scoring 2 or 4 weeks from the date you completed the workout.

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 kettlebells.

Change the half snatch for a clean and push press.

Reduce the AMRAP from 20 minutes to 12 minutes or split it in two parts of 8 minutes each with 2 minutes rest in between. Reduce the number of reps from task 2 or increase the time cap and include more rest between reps.

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.

Public Videos (unregistered users)

Public videos are free to view.

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

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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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