Kettlebell Interval Training and High-Intensity




Kettlebell Interval Training and High-Intensity

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.

Add an awesome kettlebell workout to your arsenal for regular training

Url: View Details

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

Rating: 4.9

Level: All Levels

Duration: 2.5 hours

Instructor: Taco Fleur


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