How to use these kettlebell workouts?
How to use these kettlebell workouts?
There are several ways that you can interact with this marvellous kettlebell workout and they are as follows.
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.
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.
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.
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.
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.
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 48,000 large kettlebell workout community in which you can ask kettlebell questions for free.
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.
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.
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.
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.
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.
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.
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.
INTENSITY
APPROX. WORKOUT DURATION
Average rating:
The last few people who recently completed this workout said:
Tough full body with double bells and HR pumping! Will return to this one. You get everything with this one!
I have recently been repeating TROY from Cavemantraining, and it’s nothing short of amazing! From start to finish, it delivers benefits that leave you feeling stronger, fitter, and energized. TROY stands out for its simple but well crafted routine that …
Level:
Resistance:
Overall intensity:
Approx. workout duration:
Approx. total working time:
Overall benefits:
Tags:
Facebook:
Private Group (members only)
A strength interval workout with increasing rest times as you repeat the task. The workout ends with a more intense cardio task.
This is a simple kettlebell workout with a very effective kettlebell combo that’s repeated with more resting time in between work.
User-submitted Content
Watch the last user-submitted video for this workout as completed by Yamagirrl.Quick Navigation:
- Workout details (workout information like tasks, reps, and sets)
- Videos (videos for this workout)
- Programming (what weight to pick and more)
- Scoring (how to score the workout)
- See scores from others or add your scoring
- Create a meet-up (work out with others)
- Common mistakes (check if you’re not making these)
- Scaling (how to adjust the workout)
- Feedback (give us feedback or let others know about the workout)
- Questions or Interaction (if you have questions or want to say something)
- Copyright (respect the author)
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.
Kettlebell Coaching or Form Check
This workout has the following exercises for which you can receive online coaching or form check.
- Double Kettlebell Strict Shoulder Press Request coaching
- Double Kettlebell Racked Squat Request coaching
- Double Kettlebell Clean Request coaching
Exercises
Do something with these exercises.
Kettlebell Coaching or Form Check
This workout has the following exercises for which you can receive online coaching or form check.
- Double Kettlebell Strict Shoulder Press Request coaching
- Double Kettlebell Racked Squat Request coaching
- Double Kettlebell Clean Request coaching
Exercises
Do something with these exercises.
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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?
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
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Warm-Up
1 × squat
1 × alternating Frankenstein kick
4 × jumping jacks
1 × push-up
4 minutes-
Task 1
Exercise(s) to perform:
- 1 × Squat
- 1 × Frankenstein Kick (Alternating sides)
- 4 × Jumping Jack
- 1 × Push-Up
Work
For a duration of: 4 minutes
Light to moderate intensity; State: Steady
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 4 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.
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Workout
Task 1
1 × clean
1 × racked squat
1 × strict press
3 minutes AMRAP1 minute rest
Task 2
Repeat task 190 secs rest
Task 3
Repeat task 12 minutes rest
Task 4
Repeat task 11 minute rest
Task 5
Single kettlebell same weight
Alternating strict press
4 minutes-
Task 1
Exercise(s) to perform:
AMRAP
44 lb / 20 kg 30.8 lb / 14 kg
For a duration of: 3 minutes
Moderate intensity; State: Interval
Scoring for this task: Rounds × Weight
Record your scoring for this task.
Add a note for this task
Explained in Layman’s Terms
Perform the exercises prescribed for as many times/rounds as possible within the given time frame of 3 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.
The prescribed weight for a male is 44 lb / 20 kg, and for a female 30.8 lb / 14 kg, but always adjust as explained here.
You should perform the exercises at a perceived intensity that feels Moderate.
This task is scored, and you calculate it as Rounds × Weight for this task.
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Rest
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Task 2
1 × clean
1 × racked squat
1 × strict press
AMRAP
44 lb / 20 kg 30.8 lb / 14 kg
For a duration of: 3 minutes
Moderate intensity; State: Interval
Scoring for this task: Rounds × Weight
Record your scoring for this task.
Add a note for this taskExplained in Layman’s Terms
Perform the exercises prescribed for as many times/rounds as possible within the given time frame of 3 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.
The prescribed weight for a male is 44 lb / 20 kg, and for a female 30.8 lb / 14 kg, but always adjust as explained here.
You should perform the exercises at a perceived intensity that feels Moderate.
This task is scored, and you calculate it as Rounds × Weight for this task.
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Rest
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Task 3
1 × clean
1 × racked squat
1 × strict press
AMRAP
44 lb / 20 kg 30.8 lb / 14 kg
For a duration of: 3 minutes
Moderate intensity; State: Interval
Scoring for this task: Rounds × Weight
Record your scoring for this task.
Add a note for this taskExplained in Layman’s Terms
Perform the exercises prescribed for as many times/rounds as possible within the given time frame of 3 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.
The prescribed weight for a male is 44 lb / 20 kg, and for a female 30.8 lb / 14 kg, but always adjust as explained here.
You should perform the exercises at a perceived intensity that feels Moderate.
This task is scored, and you calculate it as Rounds × Weight for this task.
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Rest
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Task 4
1 × clean
1 × racked squat
1 × strict press
AMRAP
44 lb / 20 kg 30.8 lb / 14 kg
For a duration of: 3 minutes
Moderate intensity; State: Interval
Scoring for this task: Rounds × Weight
Record your scoring for this task.
Add a note for this taskExplained in Layman’s Terms
Perform the exercises prescribed for as many times/rounds as possible within the given time frame of 3 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.
The prescribed weight for a male is 44 lb / 20 kg, and for a female 30.8 lb / 14 kg, but always adjust as explained here.
You should perform the exercises at a perceived intensity that feels Moderate.
This task is scored, and you calculate it as Rounds × Weight for this task.
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Rest
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Task 5
Use one of the two kettlebells for alternating strict press.
Exercise(s) to perform:
AMRAP
44 lb / 20 kg 30.8 lb / 14 kg
For a duration of: 4 minutes
Moderate intensity; State: Steady
Scoring for this task: Reps
Record your scoring for this task.
Add a note for this taskExplained in Layman’s Terms
Perform the exercises prescribed for as many times/rounds as possible within the given time frame of 4 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.
The prescribed weight for a male is 44 lb / 20 kg, and for a female 30.8 lb / 14 kg, but always adjust as explained here.
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.
This task is scored, and you calculate it as Reps for this task. This means to perform as many reps as possible within the given time of 4 minutes without rest
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.
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Your Scoring
Record your scoring for this workout.
You can edit and delete existing scorings here.
Public Scoring
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September 29, 2024 Yamagirrl:
Troy – 10kg X 2
Double 10kg was tough after only training for snatch comp. This was tough but I …
Workout video -
March 10, 2023 Nico Robberts:
Troy 1st Go!
Task I 17 Rounds Task II 19 Rounds Task III 18 Rounds Task IV 18 Task V Left = 2 …
- March 7, 2023 Conoradair85: Troy
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.
SET NEW GOALS FOR THIS WORKOUT
Workout designed by Taco Fleur from IKU™ and Cavemantraining™.
Kettlebell Class Videos
Below are the videos for this kettlebell class/workout. Public videos are accessible to anyone. Member videos are only for members.
The public can view 45 seconds for free, and registered users double that. Inner Circle videos are only for those who have an Exclusive Inner Circle membership. You can buy this class as a one-off purchase for lifetime access or become a Gold Member for many more workout perks.
Chromecast
You can watch our workout and technique videos on all devices and also 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 but may be short and contain ads.
Shorts
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.
Inner Circle Videos
If you're not an IKU™ Inner Circle member yet, you can apply here.
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
Weight: 50 to 60% of your 1RM strict press. Double kettlebell work.
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.
Scoring
Scoring total rounds from round 1,2,3, and 4 multiplied by the total weight used (two kettlebells), multiplied by the number of reps from task 5.
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 (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
Check the badges you earned for workouts.
Scaling
Use one kettlebell instead of two.
Work with 40 to 50% of your 1RM strict press.
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.
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.
Copyright
For full copyright details on the publicly listed workouts, please see here. Workout author.
Rating and Review
Reviews
Strength & Cardio – all you need! (rated 9/10)
Tough full body with double bells and HR pumping! Will return to this one. You get everything with this one!
YamagirrlA WORKOUT YOU WILL REPEAT! (rated 10/10)
I have recently been repeating TROY from Cavemantraining, and it’s nothing short of amazing! From start to finish, it delivers benefits that leave you feeling stronger, fitter, and energized.
TROY stands out for its simple but well crafted routine that targets many muscle groups. The combination of cleans, squats, and presses not only builds strength but also enhances cardio endurance. Each exercise is thoughtfully explained, making it easy to follow along and maintain proper form, even if, like me, you’re new to KB training.
- What impressed me the most is the workout’s adaptability. As with most of their other workouts, and whether you’re a beginner or an experienced KB enthusiast, TROY offers warmup, alternatives, progressions, etc… that ensure you’re always challenged without feeling overwhelmed. The pacing is perfect, allowing you to build up intensity as your confidence and skills grow. Thank you, Mr. Fleur.
Troy 1st Go! (rated 10/10)
I enjoyed this exercise! It is different from the ones I’m used to so this was a delight to discover!
Nico Robberts
Kettlebell Workout Author Taco Fleur
- StrongFirst SFG1 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
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