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Kettlebell Jerk Workout

Kettlebell Workout TRINITY

mental toughness, cardio, endurance

BY IKU™ AND CAVEMANTRAINING™

How to use these kettlebell workouts?

There are several ways that you can interact with this awesome kettlebell workout and they are as follows.

1. Record your workout scoring

You can record your scoring for the workout together with a video and photo. The video can be a short clip of your workout or the full workout. The photo can be a screenshot of your heart rate graph or of you after completing the workout.

2. Set goals

You can set new goals that you intend to reach with this workout. For example, set a faster time, work with a heavier weight, or complete more rounds, etc. If you are a member, your goal can be to improve form and technique with our coaching system.

3. Full screen

The show onscreen button displays the workout in full screen in an easy-to-understand format which you can view on your phone or cast to a screen. The view shows the warm-up and workout if you leave it in a simple layout, and it will break it down by tasks if you select a detailed view.

4. Review and rate the workout

You can leave a review and rate the workout, this allows you to easily find your favorite workouts again and the review reminds you of how the workout felt. It’s best to leave a review right after you complete a workout so you don’t forget to describe the euphoria you feel.

5. Do something with the exercises

Do something with the exercises in this workout, like adding one or more to your focus exercises so that you can interact with it on your whiteboard, or add one or more of the exercises to your abilities and track the level you’re at. As a member, you can get your ability and level verified by a qualified kettlebell coach.

6. Discuss the workout and ask questions

If the workout has. a link to Facebook at the top, then that’s a post where you can discuss the workout and/or ask questions. There is also our 61,000 large kettlebell workout community in which you can ask kettlebell questions for free.

7. Mark as complete

Once you’ve completed a workout you can mark it as complete so that you can keep track of the ones you have completed and earn badges.

8. Learn from videos or follow along

As a member, you can watch the full-length class videos which usually consist of warm-up technique, workout technique, common mistakes, alternatives and progressions, programming, follow-along warm-up, follow-along prep work, follow-along workout, and follow-along cooldown. As a registered user, the videos are limited to 90 seconds, and 45 seconds for non-logged-in users.

9. Use the online timers

There are usually two views for a session which are a simple layout and detailed layout. The detailed layout can have timers that can be used to perform the workout. Members can check the box to load the next timer automatically, this will allow them to perform the workout uninterrupted as intended. Members can also skip and pause a timer.

10. Access more exercise information

The detailed view may also have links to the exercises used and this may provide many more details on the exercise like photos, videos, common mistakes, and so on.

11. Watch short workout video clips

Some tasks may have a short video that is completely free to watch, and these are followed by an advertisement. Members won’t see ads. Enable the Detailed layout to view the tasks and shorts.

12. Set a goal for the workout

Set a goal for the workout, a task, or an exercise from the workout. For example, you can set a goal like working towards a faster time to complete the workout, doing more rounds, using more weight, etc.

13. Request coaching or form check

Gold members and up may request kettlebell coaching/form checks for the exercises to improve efficiency and know that they’re doing things correctly to avoid injury.

WORK OUT
VIDEOS

INTENSITY

Vigorous

APPROX. WORKOUT DURATION

26 to 30 minutes

Average rating:

9 of 10 stars

(2 reviews, rate and review)

The last few people who recently completed this workout said:

This was very good exercise and scaling was just right. I used 8 and 10 kg kettlebells. Intervals were jerk; 2,3 and 4 min, also clean and jerk 6 min. Active rest was always 3 minutes.
Posted by heli.kuru who rated it a 10 out 10.
Awesome workout – tougher than I thought, immediately had to start 4kg lighter.  Great 30min strength and cardio in one.
Posted by Chris who rated it a 8 out 10.

Quick Navigation:

Are you not sure what these exercises mean, how to perform them, or do you have other questions? Become a member and have access to 95% more content for this session.

Level:

Advanced With Scaling Options

Resistance:

Single and Double Kettlebell and Bodyweight

Overall intensity:

Vigorous

Approx. workout duration:

26 to 30 minutes

Approx. total working time:

20 minutes

Overall benefits:

mental toughness, cardio, endurance

Targets body parts:

full-body, legs, triceps (back of upper arms)

Tags:

clean, double, jerk, mentally tough, penalty

Facebook Discussion:

Public Group (free)

Press play to watch the free video above. Click here to watch member videos.

This is a super mentally tough workout if you pick your weights right and start heavy for the first task, and if you push through to complete the full set without putting the weight down. This is where technique and mental toughness come into play.

Penalty: for tasks 1, 3, and 5 perform 4 CrossFit burpees with an additional push-up each time the set is broken.

You can see how to perform the penalty in task one of the short videos. I got through the first and third tasks unbroken but on the fifth task I got one penalty.

For the active recovery work, perform any of these in any order: deep squat and ankle mobility, knee extension hamstring stretch, scapular and shoulder mobility, slow thoracic rotation into cross knee to elbow, or cossack squat.

User-submitted Content

Watch the last user-submitted video for this workout as completed by Yamagirrl.

Kettlebell Coaching or Form Check

This workout has the following exercises for which you can receive online coaching or form check.

Join today and work with me and other qualified kettlebell coaches.

Exercises

Do something with the exercises from this workout.

Kettlebell Coaching or Form Check

This workout has the following exercises for which you can receive online coaching or form check.

Exercises

Do something with the exercises from this workout.

Join today and work with me and other qualified kettlebell coaches.

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Show Onscreen fills the screen with the workout details and is great for casting on the screen in the gym or just to get an uncluttered overview of the workout. The font size, color, and more can be changed.

How to use the Onscreen functionality?

This functionality is good for casting the workout on a big screen in the gym, or to have a clear overview of the kettlebell workout on your tablet or smartphone.

The Onscreen functionality fills the screen with the workout info only and you can change the font size, color, and background color. If the text goes offscreen then you can auto-scroll the text and you can also change the speed at which the text scrolls.

If the simple layout is active (by default) for the workout then you will see the workout as one screen. If the detailed layout is activated then the Onscreen functionality will show each task individually and you have to tap to see the next task. If it’s a long workout then it may be beneficial to view it as individual tasks, and if it’s a shorter workout then it’s easier to see it all on the one screen.

In order from top left to bottom right. The top left allows you to switch between the warm-up and workout.

Actual size: resets the size if it was changed
Full height: resets the text size to fit on the screen if it was changed to go off the screen
Scroll: starts the scrolling. of the text if it goes off the screen
Size –: decreases the size of the text
Size +: increases the size of the text
Speed –: decreases the speed of the scrolling
Speed +: increases the speed of the scrolling

The X in the top right corner closes. the Onscreen functionality.

The next row has a dropdown from which the text and background color can be changed.

When in Detailed layout mode, the row will show a dropdown in which a task. to display can be selected, and the tasks can also be cycled with the previous and next icons.

To activate this functionality, click the button SHOW ONSCREEN or the link Show onscreen.

Show Detailed Info displays the workout in a more detailed format and also allows you to access short video clips of the task.

What is Detailed Info?

The detailed info button will display the workout information in a more detailed layout with additional functionality like short videos for an exercise, timers for the task at hand, and on some workouts you can access links to more information on each exercise.

Under the detailed layout, you can also easily record your scoring against each task.

Start Workout will display a timer on the screen and allow you to go through the tasks step-by-step.

How do the timers work?

You can make use of the online timers by clicking START WORKOUT which will start the first timer. You can also click on Detailed info and select where you want to start. Members will be able to skip, pause, auto-play the next timer, etc. and non-members will only be able play and stop timers.

There is a video under the member/inner circle section that covers prep work for this workout.
How do you prepare for a workout?

Show onscreen Show detailed layout

  • Warm-up

    2 jumping jacks
    1 crossfit burpee
    30 seconds

    Squat into shoulder extension and flexion into bear hug
    30 seconds

    Frankenstein kick into cross knee to elbow
    15 seconds
    Repeat on the other side

    1. Task 1

      2 jumping jacks
      1 crossfit burpee

       
      Work
      For a duration of: 30 seconds
      Add a note for this task

      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 30 seconds.


    2. Task 2

      Squat into shoulder extension and flexion into bear hug

       
      Work
      For a duration of: 30 seconds
      Add a note for this task

      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 30 seconds.


    3. Task 3

      Frankenstein kick into cross knee to elbow
      15 seconds
      Repeat on the other side

       
      Work
      For a duration of: 30 seconds
      Add a note for this task

      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 30 seconds.


    Add a note for this Warm-up

    Perform 4 cycles of the whole Warm-up.

    There is a full-length follow-along warm-up video available for members.

  • Workout

    Task 1

    Double Kettlebell Jerk
    For tasks 1, 3, and 5 perform 4 CF burpees with additional push-up each time the set is broken.
    3 minutes

    Task 2

    3 min active recovery

    Task 3

    Double Kettlebell Jerk
    Lighter weight than the previous task
    4 minutes

    Task 4

    3 min active recovery

    Task 5

    Double Kettlebell Jerk
    Lighter weight than the previous task
    5 minutes

    Task 6

    3 min active recovery

    Task 7

    Single kettlebell clean and jerk
    Start heavy and drop weight as required
    8 min

    Active recovery

    Perform any of these in any order during the active recovery:
    Deep squat and ankle mobility
    Knee extension hamstring stretch
    Scapular and shoulder mobility
    Slow thoracic rotation into cross knee to elbow
    Cossack squat

    1. Task 1

      Video for this task (Taco)Video for this task (Anna) .

      Double Kettlebell Jerk

       
      MAX
      For a duration of: 3 minutes
      Moderate to vigorous intensity; State: Steady
      Scoring for this task: Rounds × Weight
      Record your scoring for this task.
      Add a note for this task
      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.

      This task is scored, and you calculate it as Rounds × Weight for this task.


    2. Task 2

       
      Active Recovery
      For a duration of: 3 minutes
      Add a note for this task

      Explained in Layman’s Terms

      Use the full 3 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.


    3. Task 3

      Video for this task (Taco) .

      Double Kettlebell Jerk
      Lighter weight than the previous task

       
      MAX
      For a duration of: 4 minutes
      Moderate to vigorous intensity; State: Steady
      Scoring for this task: Rounds × Weight
      Record your scoring for this task.
      Add a note for this task
      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.

      This task is scored, and you calculate it as Rounds × Weight for this task.


    4. Task 4

       
      Active Recovery
      For a duration of: 3 minutes
      Add a note for this task

      Explained in Layman’s Terms

      Use the full 3 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.


    5. Task 5

      Video for this task (Taco) .

      Double Kettlebell Jerk
      Lighter weight than the previous task

       
      MAX
      For a duration of: 5 minutes
      Moderate to vigorous intensity; State: Steady
      Scoring for this task: Rounds × Weight
      Record your scoring for this task.
      Add a note for this task
      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.

      This task is scored, and you calculate it as Rounds × Weight for this task.


    6. Task 6

       
      Active Recovery
      For a duration of: 3 minutes
      Add a note for this task

      Explained in Layman’s Terms

      Use the full 3 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.


    7. Task 7

      Video for this task (Taco) .

      Single kettlebell clean and jerk
      Start heavy and drop weight as required
      Switch at will

       
      MAX
      For a duration of: 8 minutes
      Moderate to vigorous intensity; State: Steady
      Scoring for this task: Reps × Weight
      Record your scoring for this task.
      Add a note for this task
      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.

      This task is scored, and you calculate it as Reps × Weight for this task.


    Add a note for this Workout

    the whole of Workout is scored as
    Sum of all

    INTERACT WITH THIS WORKOUT

    There is a full-length follow-along workout video available for members.

    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 inner circle. You can also ask our public kettlebell community (58,000+ members) for free advice.

Your Scoring

Record your scoring for this workout.
You can edit and delete existing scorings here.

Public Scoring

Record your scoring for this workout.

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, only available when “Show detailed layout” is active. 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.

BUY THE BOOK

INTERACT WITH THIS WORKOUT

SET NEW GOALS FOR THIS WORKOUT

Workout designed by Taco Fleur from IKU™ and Cavemantraining™.

Hundreds of high-quality videos to follow along to and learn the proper kettlebell technique
Hundreds of high-quality videos to follow along to and learn the proper kettlebell technique

Kettlebell Class Videos

Select a tab from below to watch the videos for this kettlebell class/workout.

Set Goals

Setting goals is one of, if not the most, important things that you can and should do for your workouts. Setting goals will keep you motivated and also on that path of progressing and reaching new levels of fitness, strength, or power.

You can set goals for the workout, the tasks, or even an exercise. This is the generic goal-setting area for you.

If an exercise under the Detailed view has this icon then you can set a goal for that exercise by clicking or tapping it.

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.

There is a video under the member/inner circle section that covers programming for this workout. This usually explains how to adjust the programming or what weight to pick, etc.

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 an IKU™ gold member, you get access to our coaches for exactly that.

Picking the right kettlebell weight?
Calculate your 1RM.

Kettlebell progression before and after photos.

Scoring

The scoring for each task is the total weight moved. You record the weight and reps for each task, you multiply the number of reps you did by the weight of the kettlebells combined. You add the sum from all tasks up and that’s your scoring.

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?

Social media kettlebell community
CREATE A MEET-UP FOR THIS WORKOUT
RATE AND REVIEW THIS WORKOUT

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 (48,000+ members).

Social Media

Post on social media that you completed this workout.

You have not marked this workout as complete yet. Once you mark it as complete, a suggestion of what to post on social media will be prepared below with added hashtags. If you add a review for this workout or record a score then that will also be made available.

Tag us on:

Instagram: Taco Fleur, Anna Junghans, IKU
TikTok: Taco Fleur, Anna Junghans
Pinterest: Cavemantraining
Facebook: Taco Fleur, Anna Junghans, IKU, Cavemantraining
Community: Facebook, Reddit
YouTube: Cavemantraining, IKU

Badges

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2 responses to “TRINITY”

  1. edokrasovec
    edokrasovec

    My goal is to get to where I can complete the workout with double kettlebell because I did it single kettlebell, ( 20-18-16-14 kg )

    1. Cavemantraining
      Cavemantraining

      You’ll get there soon enough. You’re doing well by scaling and taking the step-by-step approach.

Leave a Reply

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.

There is a video under the member/inner circle section that covers alternatives and progressions (scaling) for this workout. This video explains what exercises you can use as an alternative to the more complex kettlebell exercises and how to progress over time.

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?

Common Mistakes

Each kettlebell exercise has a certain collection of mistakes that are commonly made and we’ve collected those over 2 decades and show you how to correct those. You can research our website by going to the exercises used in this workout.

There is a video under the member/inner circle section that covers common mistakes and how to correct them for this workout. Most people get an “Aha” moment when they watch the common mistakes and fixes.

Feedback

Have you enjoyed the workout? Let us know in the comments or on social media. You can also include your scoring, and submit your heart rate graphs.

Found something missing or not working? Let us know here.

For full copyright details on the publicly listed workouts, please see here. Workout author.

Rating and Review

Reviews

  1. Easy Trinity (rated 10/10)

    HooKoo

    This was very good exercise and scaling was just right. I used 8 and 10 kg kettlebells. Intervals were jerk; 2,3 and 4 min, also clean and jerk 6 min. Active rest was always 3 minutes.

    heli.kuru

  2. tougher than you think (rated 8/10)

    Chris

    Awesome workout – tougher than I thought, immediately had to start 4kg lighter.  Great 30min strength and cardio in one.

    Chris

Register or log in to leave a rating and review.

Kettlebell Workout Author Taco Fleur

  • StrongFirst SFG2 Certified
  • 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 1
  • 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

2 thoughts on “TRINITY”

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