Kettlebell Interval Training and High-Intensity

Udemy Kettlebell Interval Training and High-Intensity

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Add an awesome kettlebell workout to your arsenal for regular training


What you'll learn
  • Interval training with a kettlebell (EMOM)
  • Warming up for a kettlebell workout
  • High-intensity training (AMRAP)

Requirements
  • 1 kettlebell

Description
This is the Wild West WOD, an intense kettlebell workout designed by the Cavemantraining team. Taco Fleur and Anna Junghans will guide you through this workout step-by-step in a way that anybody and everybody can do this workout. You'll also learn what an EMOM interval and AMRAP workout is.

Main targets: Legs, biceps, triceps, muscular endurance, grip, and shoulders
The videos are conveniently structures as an introduction, warm-up technique, workout technique, increasing complexity, follow-along warm-up, follow-along workout, and follow-along cooldown. There is also a full-length video of all chapters in one with English captions.

1 kettlebell
Duration: Approx. 30 minutes for warm-up and workout. Approx. 35 minutes with stretching. If you just do the workout it’s approx. 20 minutes.

Warm-up
  • 6 x Squat deadlifts (double arm)
  • 6 x Stiff-legged hip hinge deadlifts
  • 2 x Alternating runners lunge and twist
4 minutes
Light kettlebell

Shoulder work
2 minutes


Workout


  • 3 Gunslingers each side
  • 3 Bootstrappers
  • 3 Alternating reverse lunges
8 MINUTE EMOM

3 minutes rest


Buy-in 40 triceps push-ups
32 rounds of
  • Bent-over row
  • Hang clean
  • Strict press
(switch sides each round)
Buy-out 40 triceps push-ups
FOR TIME

Rx 16kg for men and 12kg for women but any weight that is suitable for you will work.

Stretching

Alternatives

  • Non-explosive gunslinger: squat deadlift and assisted hammer curl
  • Squat deadlift and curl
  • Squat deadlift and assisted curl
  • Bootstrappers without weight


Increasing intensity/difficulty
  • Increase the number of reps for the EMOM from 3 to 4.
  • Increase the weight.
  • Remove or decrease the rest time.
Who this course is for:
  • Anyone wanting to workout with a kettlebell
Author
TUTProfessor
Downloads
3
Views
164
First release
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