Kettlebell Workout

Sol

cardio, strength
MARK AS COMPLETED

INTENSITY

Very vigorous

APPROX. WORKOUT DURATION

41 to 45 minutes

Average rating:

10 of 10 stars

(1 reviews, rate and review)

The last few people who recently completed this workout said:

This WOD will push you to the max.  Be prepared to sweat and gasp for air…this workout is legit!
Posted by Jay Martin who rated it a 10 out 10.

Level:

Advanced

Resistance:

Single and Double Kettlebell and Bodyweight

Overall intensity:

Very vigorous

Approx. workout duration:

41 to 45 minutes

Approx. total working time:

41 minutes

Overall benefits:

cardio, strength

Targets body parts:

core, legs, shoulders, triceps (back of upper arms)

Tags:

Facebook:

Private Group (members only)

Quick Navigation:

Show onscreen Show detailed layout

  • Warm-up

    1. Task 1

      Squat
      Alternating Frankenstein into reverse lunge
      Arms overhead

       
      For a duration of: 3 minutes
      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.


    2. Joint Mobility

      Ankle circles
      Hip circles
      Arm circles

       
      Work
      For a duration of: 2 minutes
      Light intensity; State: Steady
      Light Intensity

      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 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.


  • Workout

    1. Task 1

      Double kettlebell
      60 seconds clean and jerk max reps
      30 seconds to complete 6 crossfit burpees

       
      8 Rounds
      Very vigorous intensity; State: Steady
      Very vigorous

      Explained in Layman’s Terms

      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.

      You perform everything in this task for a number of 8 rounds.

    2. Rest

       
      Rest
      For a duration of: 1 minute 30 seconds

    3. Task 2

      Single kettlebell heavier than task 1
      50 clean and jerk
      50 clean and strict press

       
      FOR TIME
      Vigorous intensity; State: Steady
      Vigorous

      Explained in Layman’s Terms

      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.

      This task is FOR TIME. This means that you want to complete the task as fast as possible but always with good form and technique or it doesn't count.


    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

Task 1 total clean and jerk reps multiplied by the total weight used
Task 1 does not count if you did not complete your burpees in time
Task 2 total number of seconds to complete the task divided by the weight used
Fastest time for task 2 wins

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.

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

Inner Circle Videos

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

  1. SOL Introduction
  2. SOL Warm-Up Technique
  3. SOL Workout Technique
  4. SOL Workout Scoring
  5. SOL Alternatives and Progressions
  6. SOL Common Mistakes
  7. SOL Follow Along Warm-Up
  8. SOL Prep Work
  9. SOL Follow Along Workout
  10. SOL 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

Reviews

  1. Soul snatcher (rated 10/10)

    Jay Martin

    This WOD will push you to the max.  Be prepared to sweat and gasp for air…this workout is legit!

    Jay Martin

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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