Kettlebell Workout

MORDAX

power
MARK AS COMPLETED

INTENSITY

Vigorous

APPROX. WORKOUT DURATION

13 to 15 minutes

Average rating:

0 of 10 stars

(0 reviews, rate and review)

Level:

Advanced

Resistance:

Double Kettlebell

Overall intensity:

Vigorous

Approx. workout duration:

11 to 12 minutes

Approx. total working time:

12 minutes

Overall benefits:

power

Targets body parts:

full-body

Tags:

Facebook:

Private Group (members only)

Quick Navigation:

Show onscreen Show detailed layout

  • Warm-up

    Squat
    Alternating cross knee to elbow
    Alternating single-leg hip circle
    Arms overhead
    1 minute

    Hip hinge into alternating thoracic rotation
    30 seconds

    Scarecrows
    15 seconds

    Offset shoulder rolls
    15 seconds

    Perform 3 cycles of the whole Warm-up.

  • Prep Work

    Single kettlebell light weight
    3 × dead start clean (each side)
    2 × squat thruster (each side)
    3 × half snatch (each side)
    3 × hang clean (each side)

    Double kettlebell light weight
    3 × dead start clean
    2 × squat thruster
    3 × half snatch
    3 × hang clean

    Double kettlebell heavier weight
    3 × dead start clean
    2 × squat thruster
    3 × half snatch
    3 × hang clean

  • Workout

    1. AMRAP

      Exercise(s) to perform:
      1. 1 × Kettlebell Assisted Dead Start Swingclean Double Kettlebell WorkDouble Kettlebell Work (Combo)
      2. 1 × Squat Thruster Double Kettlebell WorkDouble Kettlebell Work (Combo)
      3. 1 × Double Kettlebell Hip Hinge Half Snatch Double Kettlebell WorkDouble Kettlebell Work (Combo)
      4. 1 × Kettlebell Hang Clean Double Kettlebell WorkDouble Kettlebell Work (Combo)
       
      AMRAP
      For a duration of: 12 seconds
      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 12 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 Vigorous.

      This task is scored, and you calculate it as Rounds × 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

Record your scoring for this workout.

Programming

No programming info was added for this workout but you can click on the link below to read important info on how to pick the right weight for your kettlebell workouts.

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

Scoring equals the number of rounds times weight.
Switching weight is allowed on a new round; keep track of the rounds with what 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

No scaling info was added for this workout but you can click on the link below to read important info on how to scale your kettlebell workouts.

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

Inner Circle Videos

If you're not an IKU™ Inner Circle member yet, you can apply here.

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

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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