Troy

strength, cardio

INTENSITY

Moderate intensity

APPROX. WORKOUT DURATION

Average rating:

10 of 10 stars

(1 reviews, rate and review)

The last few people who recently completed this workout said:

I enjoyed this exercise! It is different from the ones I’m used to so this was a delight to discover!
Posted by Nico Robberts who rated it a 10 out 10.
Intermediate
Single and Double Kettlebell
Moderate
strength, cardio
simple

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.

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  • Warm-Up

    1 × squat
    1 × alternating Frankenstein kick
    4 × jumping jacks
    1 × push-up
    4 minutes

    1. Task 1

      Exercise(s) to perform:
      1. 1 × Squat
      2. 1 × Frankenstein Kick (Alternating sides)
      3. 4 × Jumping Jack
      4. 1 × Push-Up
       
      Work
      For a duration of: 4 minutes
      Light to moderate intensity; State: Steady
      Light to moderate

      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.




  • Workout

    Task 1
    1 × clean
    1 × racked squat
    1 × strict press
    3 minutes AMRAP

    1 minute rest

    Task 2
    Repeat task 1

    90 secs rest

    Task 3
    Repeat task 1

    2 minutes rest

    Task 4
    Repeat task 1

    1 minute rest

    Task 5
    Single kettlebell same weight
    Alternating strict press
    4 minutes

    1. Task 1

      Exercise(s) to perform:
      1. 1 × Double Kettlebell Clean Double Kettlebell WorkDouble Kettlebell Work
      2. 1 × Double Kettlebell Racked Squat Double Kettlebell WorkDouble Kettlebell Work
      3. 1 × Kettlebell Strict Press Double Kettlebell WorkDouble Kettlebell Work
       
      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.
      Moderate intensity

      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.



    2. Rest

       
      Rest
      For a duration of: 1 minute


    3. 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.
      Moderate intensity

      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.



    4. Rest

       
      Rest
      For a duration of: 1 minute 30 seconds


    5. 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.
      Moderate intensity

      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.



    6. Rest

       
      Rest
      For a duration of: 2 minutes


    7. 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.
      Moderate intensity

      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.



    8. Rest

       
      Rest
      For a duration of: 1 minute


    9. Task 5

      Use one of the two kettlebells for alternating strict press.

      Exercise(s) to perform:
      1. Kettlebell Alternating Shoulder Press Single Kettlebell Work (Alternating sides)
       
      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.
      Moderate intensity

      Explained 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




    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

Weight: 50 to 60% of your 1RM strict press. Double kettlebell work.

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

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 (45,394+ members).

How do you prepare for a workout?

Scaling

Use one kettlebell instead of two.
Work with 40 to 50% of your 1RM strict 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.

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. TROY Introduction
  2. TROY Workout Programming
  3. TROY Workout Summary
  4. TROY Workout Technique
  5. TROY Common Mistakes
  6. TROY Alternatives and Progressions
  7. TROY Follow Along Warm-Up
  8. TROY Prep Work
  9. TROY Follow-Along Workout
  10. TROY 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 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. Troy 1st Go! (rated 10/10)

    Nico Robberts

    I enjoyed this exercise! It is different from the ones I’m used to so this was a delight to discover!

    Nico Robberts

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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