Kettlebell Workout NEMESIS

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This workout is well suited for anyone doing GPP, but particularly well suited for Crossfitters, MMA and BJJ fighters.

One workout with specific parts that focus on: strength, isometrics, power, flexibility, plyometrics, cardio and more.

 

First two workouts heavy, third is medium, fourth and last is light to medium weight. Download free PDF for details.

 

 

The workout starts with a full-body warm-up using bodyweight only, really get the blood pumping, pump the music up, light running, side stepping, reverse running, jumping jacks, reverse lunge and kick, arm circles, shoulder rotations, well, you know the drill…

 

 

Then you grab a heavy weight and start your first five minutes with the deadlift, dead clean squat, dead clean press combo on each side, repeat till time is up. Just focus on technique, don’t worry about getting in many rounds.

nemesis kettlebell workout 01Remember, all movements in the 3 exercises are a squatting movement, not hip hinging.

 

After your first five minutes you preferably grab the same weight you’ve already been working with and do single-arm swings, sets of 4 with a dead start on each set.

 

 

Take some time to recover and grab two medium weight bells, certainly not as heavy as the first bell you’ve been working with, you’ll be working for 5 minutes, two exercises, each exercise is an isometric exercise to hold for 30 seconds, aim for 30 but don’t compromise form, get out of the exercise before form is compromised and remain in racking position till the 30 seconds are up and move into the next one. The two exercises are the static squat and overhead hold, first 30 seconds static squat, moving straight into the overhead hold, repeat till time is up. After 3 or 4 minutes you’ll probably need to use 10 to 5 seconds of the round to rest in rack. Download the free PDF to find out what muscles you’ll be feeling and to engage plus many other specifics.

 

 

Rest one to two minutes and then it’s time to start the 20 minute AMRAP (as many rounds as possible) which consists of the seated press left and right, just one rep with a light to medium weight as our real objective is to work on flexibility and mobility with this exercise. Two chest push-ups and then 3 jump clap burpees, I want to hear that clap loud at the top! Write down your rounds each time, I like to use chalk, lots of it, just get artistic with that stuff all over the black gym floor. Unfortunately I don’t have the luxury of a floor I can chalk on in the video, but if I did, trust me, I’d be chalking all over the place. Use a white board if you need to, also gives you a few seconds rest after each round because you have to walk to the board and write your round down.

 

Download this workout in free PDF format which is filled with photos and step by step instructions you can print. Post on our Facebook page if you completed and liked the workout.

Want to improve your kettlebell training, want to get better at this workout? Order yourself an assessment today, you’ll submit your video of the workout and I’ll review it personally with improvements that can be made (if any).

 

Download the free PDF of this workout here.

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IKFF Certified Kettlebell Teacher, CrossFit Level 1 Trainer, Kettlebells Level 2 Trainer, Kettlebell Science and Application, MMA Fitness Level 2, MMA Condition Level 1, BJJ Purple Belt and more. Owner of Cavemantraining, World Kettlebell Community and Kettlebell Training Education.