SAVAGE

strength, cardio

INTENSITY

Vigorous

APPROX. WORKOUT DURATION

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Advanced With Scaling Options
Single and Double Kettlebell
Vigorous
strength, cardio

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  • Warm-up

    1. Part 1

      Exercise(s) to perform:
      1. 2 × CrossFit Burpee
      2. 2 × Squat
      3. 4 × Jumping Jack
       
      6 Rounds
      Moderate intensity; State: Steady
      Moderate intensity

      Explained in Layman’s Terms

      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.

      You perform everything in this task for a number of 6 rounds.
    2. Part 2

      Exercise(s) to perform:
      1. 2 × Frankenstein Kick (On each side)
      2. 2 × Single Leg Hip Circle (On each side)
      3. 4 × Arm Circle Forward (Using both arms)
      4. 2 × Arm Circle Backward (Using both arms)
       
      6 Rounds
      Light to moderate intensity; State: Steady
      Light to moderate

      Explained in Layman’s Terms

      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.

      You perform everything in this task for a number of 6 rounds.

    Perform 2 cycles of the whole Warm-up.


  • Workout Task 1

    Perform all on the same side. Then repeat on the other side. 2 cycles for a total of 16 minutes of work.

    1. First Minute

      Exercise(s) to perform:
      1. Kettlebell Clean Single Kettlebell Work (One side)
       
      MAX
      For a duration of: 1 minute
      Moderate to vigorous intensity; State: Steady
      Moderate to vigorous

      Explained in Layman’s Terms

      Perform the exercises prescribed for the maximum number possible. If a time is defined, that will be your limitation, but it could also be max on one side, or max with one switch only, in that case, your endurance will be the limitation. The specifics of that will be defined in the task itself.

      You should perform the exercises at a perceived intensity that feels Moderate to 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. Second Minute

      Exercise(s) to perform:
      1. Kettlebell Strict Press Single Kettlebell Work (One side)
       
      MAX
      For a duration of: 1 minute
      Moderate to vigorous intensity; State: Steady
      Moderate to vigorous

      Explained in Layman’s Terms

      Perform the exercises prescribed for the maximum number possible. If a time is defined, that will be your limitation, but it could also be max on one side, or max with one switch only, in that case, your endurance will be the limitation. The specifics of that will be defined in the task itself.

      You should perform the exercises at a perceived intensity that feels Moderate to 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. Third Minute

      Exercise(s) to perform:
      1. Kettlebell Full Snatch Single Kettlebell Work (One side)
       
      MAX
      For a duration of: 1 minute
      Moderate to vigorous intensity; State: Steady
      Moderate to vigorous

      Explained in Layman’s Terms

      Perform the exercises prescribed for the maximum number possible. If a time is defined, that will be your limitation, but it could also be max on one side, or max with one switch only, in that case, your endurance will be the limitation. The specifics of that will be defined in the task itself.

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

    4. Fourth Minute

       
      Rest
      For a duration of: 1 minute

    the whole of Workout Task 1 is scored as
    Reps × 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.

  • Workout Task 2

    1. Finisher

      8 minute time-cap

      NOTE: The shoulder press is performed from the lunge position. Lunge and press.

      Exercise(s) to perform:
      1. Double Kettlebell Clean Double Kettlebell WorkDouble Kettlebell Work
      2. Double Kettlebell Racked Reverse Lunge Double Kettlebell WorkDouble Kettlebell Work
      3. Kettlebell Shoulder Press Double Kettlebell WorkDouble Kettlebell Work
       
      20 Rounds
      Moderate to vigorous intensity; State: Interval
      Moderate to vigorous

      Explained in Layman’s Terms

      You should perform the exercises at a perceived intensity that feels Moderate to vigorous.

      You perform everything in this task for a number of 20 rounds.

    FOR TIME

    the whole of Workout Task 2 is scored as
    Remaining Seconds × 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

Base your weight on your strict press at about 50 to 60% of your 1RM.

You want to pick a heavy weight, but not so heavy that you can’t keep moving for the full minute of work. The heavier you go, the more you’re working on strength. The lighter you go, the faster you can move and the more you’re working on cardio.

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

Task 1: total number of repetitions performed times weight
Task 2: number of seconds left times weight

Task 1 Note: Just keep a running total of your reps as you move from the first exercise into the seconds and third and write them down in the rest period. Add all 4 sets up for a total.

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 full snatches can be scaled to clean and push press or just clean.

The double kettlebell clean reverse lunge and press can be scaled to single kettlebell work, and the reverse lunge and press can be changed to a squat and press.

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

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 IKUâ„¢ (International Kettlebell University)
  • Featured in 4 issues of the Iron Man magazine
  • Author on BoxRox

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