SPARTACUS

cardio, core

INTENSITY

Vigorous

APPROX. WORKOUT DURATION

16 to 20 minutes

Average rating:

0 of 10 stars

(0 reviews, rate and review)

Intermediate
Single Kettlebell
Vigorous
cardio, core

This is a short high-intensity single kettlebell workout. My heart rate skyrocketed to a max of 170 BPM and my average was 136. For nearly half of the workout, I was in the red zone. I burned 190 calories, imagine repeating this short workout twice in a day and you got somewhere near 500 calories burned in under half an hour.

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  • Workout

    1. Task 1

      Exercise(s) to perform:
      1. 2 × Jumping Jack
      2. 1 × CrossFit Burpee
       
      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.

    2. Task 2

      Switch sides after each combo.

      Exercise(s) to perform:
      1. 1 × Kettlebell Single-Arm Hip Hinge Swing Single Kettlebell Work
      2. 1 × Kettlebell Swingclean Single Kettlebell Work
      3. 1 × Kettlebell Strict Press Single Kettlebell Work (Combo)
       
      50 Rounds
      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.

      You perform everything in this task for a number of 50 rounds.
    3. Task 3

      Exercise(s) to perform:
      1. Kettlebell Dead Clean Single Kettlebell Work (Switch at will)
       
      50 Rounds
      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.

      You perform everything in this task for a number of 50 rounds.
    4. Task 4

      Exercise(s) to perform:
      1. Kettlebell Full Snatch Single Kettlebell Work (Switch at will)
       
      50 Rounds
      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.

      You perform everything in this task for a number of 50 rounds.

    FOR TIME

    the whole of Workout is scored as
    Time in Seconds Multiplied by 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

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You can edit and delete existing scorings here.

Public Scoring

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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.

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Calculate your 1RM.

Scoring

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

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. SPARTACUS 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. SPARTACUS Introduction
  2. SPARTACUS Workout Technique
  3. SPARTACUS Alternatives and Progressions
  4. SPARTACUS Alternatives and Progressions
  5. SPARTACUS Follow Along Workout
  6. SPARTACUS 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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