Workout:
Kettlebell Flow Amadeus
INTENSITY
APPROX. WORKOUT DURATION
Average rating:
Level:
Resistance:
Overall intensity:
Approx. workout duration:
Approx. total working time:
Overall benefits:
Targets body parts:
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.
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.
Picking the right kettlebell weight? Calculate your 1RM.
Scoring
The scoring equals total number of rounds
Record your scoring for this workout.. See your scoring. How do you score kettlebell workouts?
Feedback
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Copyright
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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 (36,894+ members).
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.
How do you scale kettlebell workouts?
Prep Work
How do you prepare for a workout?
Video(s):
- Single Kettlebell Flow Amadeus PART 1
- Single Kettlebell Flow Amadeus PART 2
- Single Kettlebell Flow Amadeus PART 3
Any videos with the lock icon are member only. Members can also record their scoring and keep track of progression and calories burned.
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Kettlebell Flow
To receive coaching and/or feedback on your form and technique, post a full video or snippet of your workout in the private group. There is a full-length follow-along workout video available for members.
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Task 1 (bodyweight work)
Exercise(s) to perform:
- 3 × Jumping Jack
- 2 × Squat
- 1 × Burpee
AMRAP
For a duration of: 4 minutes
Moderate intensity; State: Steady
Scoring for this task: Rounds
Record your scoring for this task.
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.
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Transition
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Task 2 (single arm work)
Exercise(s) to perform:
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Kettlebell Split Stance Bent-Over Row
(Flow)
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Kettlebell Hang Clean
(Flow)
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Kettlebell Single-Arm Hip Hinge Swing
(Flow)
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Kettlebell Hip Hinge Clean
(Flow)
AMRAP
For a duration of: 5 minutes
Moderate intensity; State: Steady
Scoring for this task: Rounds
Record your scoring for this task.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.
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Kettlebell Split Stance Bent-Over Row
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Transition
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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:
Active Recovery
Light to moderate intensity; State: Steady
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.
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Transition
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Task 3 (double-arm work)
Exercise(s) to perform:
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Kettlebell Hip Hinge Deadlift
(Flow)
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Double Arm Single Kettlebell Hang Clean
(Flow)
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Kettlebell Double-Arm Hip Hinge Swing
(Flow)
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Kettlebell Upside Down Horn Grip Clean
(Flow)
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Kettlebell Ribbons
(Flow)
AMRAP
For a duration of: 5 minutes
Moderate intensity; State: Steady
Scoring for this task: Rounds
Record your scoring for this task.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.
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Kettlebell Hip Hinge Deadlift
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Transition
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Active Recovery
Exercise(s) to perform:
Active Recovery
For a duration of: 2 minutes
Light to moderate intensity; State: Steady
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.
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Transition
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Task 4 (single arm work)
Exercise(s) to perform:
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Kettlebell Hang Clean
(Flow)
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Kettlebell Hip Hinge Swing
(Flow)
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Kettlebell Hip Hinge Clean
(Flow)
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Kettlebell Hang Switch
(Flow)
AMRAP
For a duration of: 5 minutes
Moderate intensity; State: Steady
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.
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Kettlebell Hang Clean
the whole of Kettlebell Flow is scored as
Rounds -
Your Scoring
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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.
