NAUTILUS

cardio, core, endurance, mobility, strength

INTENSITY

Very vigorous

APPROX. WORKOUT DURATION

31 to 40 minutes

Average rating:

10 of 10 stars

(2 reviews, rate and review)

The last few people who recently completed this workout said:

Needed workout for chest and this is it. Also good for cardio and legs. I would say I love it but I’ll be carefull with that. It’s a hard workout.
Posted by Peter Kurent who rated it a 10 out 10.
Definitely an eye opener to areas that I lack strength and endurance, I’ll be focusing on doing this exercise once a week to progress further!
Posted by Nico Robberts who rated it a 10 out 10.
Intermediate
Double Kettlebell and Bodyweight
Very vigorous
cardio, core, endurance, mobility, strength
aerobic, doube, fitness, kettlebell, workout
Kettlebell Workout Nautilus

Pushing weights while keeping the heart rate high!

This session develops your aerobic fitness and the ability to sustain high-intensity effort for longer. The workout is performed with two kettlebells but there is also scaling for working with one. The first task is intense, but not as intense as the second task, followed by long active recovery and mobility work. Then the tasks are repeated for a shorter period of time and fewer reps.

Heart Rate Results

The actual workout time was 22 minutes and 10 minutes were spent on active recovery and mobility. During the workout, I spent 17% in the green zone, 40% in the yellow zone, and 44% in the red zone. My average BPM was 149 and the highest was 169. the 10 minutes of active recovery were spent in the green and yellow zone with the lowest BPM being 125.

776 kcal burned with this session.

Workout PDF

This workout has a free easy to print PDF for the public to download, other workouts only have PDFs available for members. Download here.

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  • Warm-up

    2 × squat
    4 × jumping jack
    2 × front to back clap
    2 minutes

    1 × CrossFit burpee
    1 × alternating Frankenstein kick
    1 minute

    2 cycles

    1. Task 1

      2 × squat
      4 × jumping jack
      2 × front to back clap

       
      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.



    2. Task 2

      Exercise(s) to perform:
      1. 1 × CrossFit Burpee
      2. 1 × Frankenstein Kick (Alternating sides)
       
      For a duration of: 1 minute
      Light intensity; State: Steady
      Light Intensity

      Explained in Layman’s Terms

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



    Perform 2 cycles of the whole Warm-up.


  • Workout

    Task 1

    5 × double kettlebell chest press
    5 × CrossFit burpee
    6 MIN AMRAP

    Task 2

    4 × double kettlebell racked squat
    4 × CrossFit burpee
    6 MIN AMRAP

    30 seconds transition

    Task 3

    Active recovery and mobility work

    Ninety-ninety
    Curtsy get-up
    Shinbox into the other side

    Thoracic rotations and arm over

    Single-arm scarecrow into extension and adduction
    10 minutes

    30 seconds transition

    Task 4

    4 × double kettlebell chest press
    4 × CrossFit burpee
    5 MIN AMRAP

    Task 5

    3 × double kettlebell racked squat
    3 × CrossFit burpee
    5 MIN AMRAP

    1. Task 1

      Exercise(s) to perform:
      1. 5 × Double Kettlebell Chest Press Double Kettlebell WorkDouble Kettlebell Work

        Rx Male 44 lb / 20 kg Rx Female 35.2 lb / 16 kg

      2. 5 × CrossFit Burpee
       
      AMRAP
      For a duration of: 6 minutes
      Vigorous intensity; State: Steady
      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.



    2. Task 2

      Exercise(s) to perform:
      1. 4 × Double Kettlebell Racked Squat Double Kettlebell WorkDouble Kettlebell Work

        Rx Male 44 lb / 20 kg Rx Female 35.2 lb / 16 kg

      2. 4 × CrossFit Burpee
       
      AMRAP
      For a duration of: 6 minutes
      Very vigorous intensity; State: Steady
      Very 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 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.



    3. Transition

       
      Transition
      For a duration of: 30 seconds


    4. Active Recovery

      Ninety-ninety
      Curtsy get-up
      Shinbox into the other side

      Thoracic rotations and arm over

      Single arm scarecrow into extension and adduction

      The follow-along and technique video for this workout goes into detail on these movements.

       
      Active Recovery
      For a duration of: 10 minutes
      Moderate intensity; State: Steady
      Moderate intensity

      Explained in Layman’s Terms

      Use the full 10 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 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.



    5. Transition

       
      Transition
      For a duration of: 30 seconds


    6. Task 3

      Exercise(s) to perform:
      1. 4 × Double Kettlebell Chest Press Double Kettlebell WorkDouble Kettlebell Work

        Rx Male 44 lb / 20 kg Rx Female 35.2 lb / 16 kg

      2. 4 × CrossFit Burpee
       
      AMRAP
      For a duration of: 5 minutes
      Vigorous intensity; State: Steady
      Vigorous

      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 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.



    7. Task 4

      Exercise(s) to perform:
      1. 3 × Double Kettlebell Racked Squat Double Kettlebell WorkDouble Kettlebell Work

        Rx Male 35.2 lb / 16 kg Rx Female 26.4 lb / 12 kg

      2. 3 × CrossFit Burpee
       
      AMRAP
      For a duration of: 5 minutes
      Very vigorous intensity; State: Steady
      Very vigorous

      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 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.



    the whole of Workout is scored as
    Rounds × Weight


    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 the weight(s) based on 50 to 60% of your 1RM chest press. On the second go at the AMRAP, you will most likely have to drop weight by 15 to 20%.

Drop in weight is allowed, just make sure to record your reps at what 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

Total rounds times your weight. When dropping in weight, do keep this into account and submit separate scorings if you’re uploading to this website.

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 exercises are not very complicated, there are only 3 exercises in total, two are with double kettlebell and the third is the CrossFit burpee. Use one kettlebell instead of two kettlebells.

Reduce the total working time for each AMRAP and continue improving until you have completed the full prescribed time with the recommended weight percentage of your 1RM.

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. Nautilus 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. NAUTILUS Introduction
  2. NAUTILUS Workout Summary
  3. NAUTILUS Workout Technique
  4. NAUTILUS Warm-up Technique
  5. NAUTILUS Common Mistakes
  6. NAUTILUS Alternatives and Progressions
  7. NAUTILUS Programming
  8. NAUTILUS Follow-Along Warm-up
  9. NAUTILUS Prep Work
  10. NAUTILUS Follow-Along Workout
  11. NAUTILUS 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. Chest workout (rated 10/10)

    Peter Kurent

    Needed workout for chest and this is it. Also good for cardio and legs. I would say I love it but I’ll be carefull with that. It’s a hard workout.

    Peter Kurent
  2. Nautilus (rated 10/10)

    Nico Robberts

    Definitely an eye opener to areas that I lack strength and endurance, I’ll be focusing on doing this exercise once a week to progress further!

    Nico Robberts

Register or log in to leave a rating and review.

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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