These 3, 4, or 5-second cadence counters are great for burpees, snatches, clean and jerks, and many other kettlebell exercises. In fact, we used these for our Cavemantraining Endurance Challenge.
You simply start the video on your phone or computer, a 10-second countdown starts, and then the cadence will be 3 seconds, 4 seconds, or 5 seconds. You’ll hear a beep every second and a louder beep right on the last second of the cadence. The 3-second cadence is 20RPM, the 4-second cadence is 15RPM, and the 5-second cadence is 12RPM.
This is great for kettlebell interval training and great to use for testing generic fitness. You can test your client or yourself by taking for example the 4-second cadence and perform a burpee on each beep. The moment you fail is when the rep count is recorded. Repeat the test weeks or months later to measure progress.
Using cadence is great to work on your pacing for snatching and clean and jerk especially, but it can be used for any exercise you can complete within the set cadence of 3, 4, or 5 seconds.