Kettlebell Flow Amadeus

coordination, cardio, endurance, mobility

INTENSITY

Moderate intensity

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:

Nice low HR workout. Great for days after intense workout. Also great for improving Cleans.
Posted by Peter Kurent who rated it a 10 out 10.
Intermediate
Single Kettlebell and Bodyweight
Moderate
coordination, cardio, endurance, mobility

This kettlebell workout has a nice little warm-up included so that one can move straight into the work without too much fuzz. After the warm-up, it’s 3 tasks that are mixed up with active recovery. This is an awesome workout where you feel like you’ve worked everything, everything feels loose, it’s not the same feeling as a heavy workout but just as good.

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  • Kettlebell Flow

    1. Task 1 (bodyweight work)

      Exercise(s) to perform:
      1. 3 × Jumping Jack
      2. 2 × Squat
      3. 1 × Burpee
       
      AMRAP
      For a duration of: 4 minutes
      Moderate intensity; State: Steady
      Scoring for this task: Rounds
      Record your scoring for this task.
      Moderate intensity

      Explained in Layman’s Terms

      Perform the exercises prescribed for as many times/rounds as possible within the given time frame of 4 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 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.

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



    2. Transition

       
      Transition
      For a duration of: 30 seconds


    3. Task 2 (single arm work)

      Exercise(s) to perform:
      1. Kettlebell Split Stance Bent-Over Row Single Kettlebell Work (Flow)
      2. Kettlebell Hang Clean Single Kettlebell Work (Flow)
      3. Kettlebell Single-Arm Hip Hinge Swing Single Kettlebell Work (Flow)
      4. Kettlebell Swingclean Single Kettlebell Work (Flow)
       
      AMRAP
      For a duration of: 5 minutes
      Moderate intensity; State: Steady
      Scoring for this task: Rounds
      Record your scoring for this task.
      Moderate intensity

      Explained in Layman’s Terms

      Perform the exercises prescribed for as many times/rounds as possible within the given time frame of 5 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 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.

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



    4. Transition

       
      Transition
      For a duration of: 30 seconds


    5. Active Recovery

      Move from one position into the next and hold each one for as long as you feel is needed. A good pace is slowly moving into the exercise and then holding for about 5 seconds before moving into the next.

      Exercise(s) to perform:
      1. Downward Dog
      2. Upward Dog
       
      Active Recovery
      Light to moderate intensity; State: Steady
      Light to moderate

      Explained in Layman’s Terms

      Use the full 0 to get your heart rate down but keep moving. The intensity should be low. You can do your own stretches, mobility work, or perform those as defined, if any.

      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.



    6. Transition

       
      Transition
      For a duration of: 30 seconds


    7. Task 3 (double-arm work)

      Explained in Layman’s Terms

      Perform the exercises prescribed for as many times/rounds as possible within the given time frame of 5 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 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.

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



    8. Transition

       
      Transition
      For a duration of: 30 seconds


    9. Active Recovery

      Exercise(s) to perform:
      1. Downward Dog
      2. Upward Dog
       
      Active Recovery
      For a duration of: 2 minutes
      Light to moderate intensity; State: Steady
      Light to moderate

      Explained in Layman’s Terms

      Use the full 2 minutes to get your heart rate down but keep moving. The intensity should be low. You can do your own stretches, mobility work, or perform those as defined, if any.

      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.



    10. Transition

       
      Transition
      For a duration of: 30 seconds


    11. Task 4 (single arm work)

      Exercise(s) to perform:
      1. Kettlebell Hang Clean Single Kettlebell Work (Flow)
      2. Kettlebell Hip Hinge Swing Single Kettlebell Work (Flow)
      3. Kettlebell Swingclean Single Kettlebell Work (Flow)
      4. Kettlebell Hang Switch Single Kettlebell Work (Flow)
       
      AMRAP
      For a duration of: 5 minutes
      Moderate intensity; State: Steady
      Moderate intensity

      Explained in Layman’s Terms

      Perform the exercises prescribed for as many times/rounds as possible within the given time frame of 5 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 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.



    the whole of Kettlebell Flow is scored as
    Rounds


    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

Pick a weight on the lighter side, as this is all about movement and coordination rather than moving a heavy weight. Yes, as you repeat this flow and have mastered the movements you can increase your weight.

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

The scoring equals total number of rounds

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

The scaling and progressions are explained in the Alternatives and Progressions video. This video is super important to watch for this workout as it explains how to break things down and build it up again.

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)

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™.

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. Amadeus Flow (rated 10/10)

    Peter Kurent

    Nice low HR workout. Great for days after intense workout. Also great for improving Cleans.

    Peter Kurent

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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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