Workout:
Troy
INTENSITY
APPROX. WORKOUT DURATION
Average rating:
Level:
Resistance:
Overall intensity:
Approx. workout duration:
Approx. total working time:
Overall benefits:
Targets body parts:
Programming
Weight: 50 to 60% of your 1RM strict press. Double kettlebell work.
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.
Record your scoring for this workout.. See your scoring. How do you score kettlebell workouts?
Feedback
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Copyright
For full copyright details on the publicly listed workouts, please see here.
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 (36,894+ members).
Scaling
Use one kettlebell instead of two.
Work with 40 to 50% of your 1RM strict press.
How do you scale kettlebell workouts?
Prep Work
How do you prepare for a workout?
Video(s):
Any videos with the lock icon are member only. Members can also record their scoring and keep track of progression and calories burned.
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Warm-Up
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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
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
To receive coaching and/or feedback on your form and technique, post a full video or snippet of your workout in the private group. There is a full-length follow-along workout video available for members.
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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.
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.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 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.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 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.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 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.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
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Your Scoring
Record your scoring for this workout.
You can edit and delete existing scorings here.
Public Scoring
- March 10, 2023 Nico Robberts: Troy 1st Go!
- 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. 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.
