Workout:

Nautilus

cardio, core, endurance, mobility, strength

INTENSITY

APPROX. WORKOUT DURATION

Average rating:

(1 reviews, rate and review)

Level:

Intermediate

Resistance:

Double Kettlebell and Bodyweight

Overall intensity:

Very vigorous

Approx. workout duration:

31 to 40 minutes

Approx. total working time:

24 minutes

Overall benefits:

cardio, core, endurance, mobility, strength

Targets body parts:

chest, core, glutes (butt and hips), hamstrings (back of upper leg), hips, legs, quadriceps (front of upper leg), shoulders, triceps (back of upper arms)

Facebook:

Private Group (members only)

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.

Programming

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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.

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.

Record your scoring for this workout.. See your scoring. How do you score kettlebell workouts?

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.

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 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.

How do you scale kettlebell workouts?

Prep Work

How do you prepare for a workout?

Video(s):

Any videos with the lock icon are member only. Members can also record their scoring and keep track of progression and calories burned.

Warm-up
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
  
  Info
  
  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 × CrossFit Burpee
  
  1 × Frankenstein Kick (Alternating sides)
  
  For a duration of: 1 minute
  Light intensity; State: Steady
  Info
  
  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

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.
1. Task 1
  Exercise(s) to perform:
  
  5 × Double Kettlebell Chest Press
  R_x Male 44 lb / 20 kg R_x Female 35.2 lb / 16 kg
  
  5 × CrossFit Burpee
  
  AMRAP
  For a duration of: 6 minutes
  Vigorous intensity; State: Steady
  Info
  
  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:
  
  4 × Double Kettlebell Racked Squat
  R_x Male 44 lb / 20 kg R_x Female 35.2 lb / 16 kg
  
  4 × CrossFit Burpee
  
  AMRAP
  For a duration of: 6 minutes
  Very vigorous intensity; State: Steady
  Info
  
  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
  
  Info
  
  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:
  
  4 × Double Kettlebell Chest Press
  R_x Male 44 lb / 20 kg R_x Female 35.2 lb / 16 kg
  
  4 × CrossFit Burpee
  
  AMRAP
  For a duration of: 5 minutes
  Vigorous intensity; State: Steady
  Info
  
  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:
  
  3 × Double Kettlebell Racked Squat
  R_x Male 35.2 lb / 16 kg R_x Female 26.4 lb / 12 kg
  
  3 × CrossFit Burpee
  
  AMRAP
  For a duration of: 5 minutes
  Very vigorous intensity; State: Steady
  Info
  
  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

Your Scoring

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Public Scoring

January 23, 2023 Nico Robberts: Nautilus
January 19, 2023 anand.randy: Nautilus
January 11, 2023 Anna Junghans: Nautilus
January 11, 2023 Taco Fleur: Nautilus Task 3 + 4
January 11, 2023 Taco Fleur: Nautilus Task 1 + 2

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Workout Scoring

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Nautilus

Pushing weights while keeping the heart rate high!

Heart Rate Results

Workout PDF

Programming

Scoring

Feedback

Copyright

Questions or Interaction

Scaling

Prep Work

Video(s):

Warm-up

Task 1

Explained in Layman’s Terms

Task 2

Exercise(s) to perform:

Explained in Layman’s Terms

Perform 2 cycles of the whole Warm-up.

Workout

Task 1

Exercise(s) to perform:

Explained in Layman’s Terms

Task 2

Exercise(s) to perform:

Explained in Layman’s Terms

Transition

Active Recovery

Explained in Layman’s Terms

Transition

Task 3

Exercise(s) to perform:

Explained in Layman’s Terms

Task 4

Exercise(s) to perform:

Explained in Layman’s Terms

the whole of Workout is scored asRounds × Weight

Your Scoring

Public Scoring

Workout Scoring

Rating and Review

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the whole of Workout is scored as
Rounds × Weight