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Kettlebell Interval Training and High-Intensity
Rating: 4.9 out of 5(12 ratings)
109 students

Kettlebell Interval Training and High-Intensity

Add an awesome kettlebell workout to your arsenal for regular training
Last updated 4/2024
English

What you'll learn

  • Interval training with a kettlebell (EMOM)
  • Warming up for a kettlebell workout
  • High-intensity training (AMRAP)

Course content

4 sections20 lectures2h 39m total length
  • Introduction0:53
  • How to use the course/workout0:23
  • Trailer1:51
  • Important0:58
  • About the Authors3:08
  • Copyright0:17
  • Avoiding Injury And Bad Exercise0:19
  • Black or White0:24

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