Kettlebell Interval Training and High-Intensity
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
Course content
- 00:53Introduction
- 00:23How to use the course/workout
- Preview01:51
- 03:08About the Authors
- 00:17Copyright
- 00:06Avoiding Injury And Bad Exercise
- 00:24Black or White
Instructors
Hello, my name is Taco Fleur, and I'm a Cavemantraining Certified Trainer, Russian Girevoy Sport Institute Kettlebell Coach, IKFF Certified Kettlebell Trainer, Kettlebell Level 1 + 2 Trainer, Kettlebell Science and Application, HardstyleFit Kettlebell Instructor, CrossFit Level 1 Trainer, MMA Conditioning Level 1, MMA Fitness Level 1 + 2, Punchfit Trainer and Plyometrics Trainer Certified, with a purple belt in Brazilian Jiu Jitsu. I have owned and set-up 3 functional kettlebell gyms in Australia and Vietnam, and lived in the Netherlands, Australia, Vietnam and Thailand. I’m currently living in Spain.
The first thing I'd like you to know about me is that I do not know everything, I don't pretend to know everything, and I never will. I'm on a path of life-long learning. I believe there is always something to learn from someone, no matter who they are. I've been physically active since the day I arrived on this earth in 1973. I got serious about training in 1999, touched a kettlebell for the first time in 2004, and got serious about kettlebell training in 2009. I'm here to do what I love most, and that is to share my knowledge with the world.
Some of my personal bests are 1-hour of more than 1,000 unbroken clean and jerks with a 16kg kettlebell, 400 burpees performed within one hour; 500 kettlebell snatches, 500 swings and 500 double-unders completed in one session; 250 alternating dead clean and presses in one session with 20kg; 200 pull-ups in one session; 200 unbroken kettlebell swings with a 28kg; most kettlebell swings completed in one session with a 28kg (1,501); most total kettlebell swings done in 28 days with a 28kg (11,111); windmill with a 40kg kettlebell; lugged a kettlebell up a 1,184m mountain; 160kg dead lift; 250 alternating dead clean and presses in one session with 20kg; 100 snatches on sand with a 24kg kettlebell, 85kg Olympic Squat Snatch. I mention these PBs not to boast but to demonstrate that I have a good understanding of technique and movement across different areas.
My own training and goals are geared around GPP (General Physical Preparedness) which involves kettlebell training, calisthenics, and CrossFit. I like high-volume reps but also like greasing the groove now and again. My main goals are to remains as agile as possible, remaining mobile, training in as many planes of movements as possible, and learning as many different exercise combinations and movements as possible while having fun and enjoying Brazilian Jiu-Jitsu. I'm no Arnold Schwarzenegger and never will be, but strength is not solely defined by physical appearance and huge bulging muscles.
I have been in the fitness industry for 25+ years and love it with a passion. I love to help people who want to help themselves with fitness and nutrition and who seriously want to make a change. I have traveled the world, owned and set up 3 functional training gyms in 3 different countries. I am currently living in Italy. My qualifications and certifications just to name a few are Kettlebells Lvl 1+2, Cavemantraining Coach, TRX trainer, Punch Boxing Lvl 1+2, Nutrition for Sports, mobility and movement coaching and more. I have written a book "Healthy Eating for Dummies" and in the process of bringing out another book. In my life, I have achieved a lot of Personal bests in competition such as Kettlebell marathon, and Crossfit competitions, and with my own training goals. I have been training with kettlebells for over a decade constantly learning and evolving and bringing this knowledge across to others, I also love nutrition and sports performance. Over the years I have also learned to use food as medicine.
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