Ragnarök High-Intensity Tough Fat Burning Workout

This workout is a good demonstration of how you can take awesome kettlebell complexes from our book and mix and match them to create a completely different workout.

The workout is:

Warm-up

2 minutes:

  • Bodyweight squat
  • Hip hinge
  • Alternating reverse lunge

6 minutes:

  • Half UKC
  • Halo

The UKC combo as explained in the book Kettlebell Complexes Made Simple:

  • Deadlift
  • Hang clean
  • Clean
  • Swing
  • Snatch
  • Press

Half is with one bell whereas the original UKC combo is performed with double kettlebells.

2 minutes of rest

 

Cardio

The Pace Maker x 2

  • 30 seconds swing
  • 30 seconds swing
  • 30 seconds snatch
  • 30 seconds snatch
  • 30 seconds overhead reverse lunge
  • 30 seconds overhead reverse lunge

Total 6 minutes

2 minutes of rest

 

Strength

Double kettlebell work and part of The Asgard Strength Complex.

  • Curl
  • Press
  • Row
  • Push up

8 minutes

4 minutes of rest

10 mins for 3 attempts max total double bell snatch

The alternatives for this workout are as follows:

  • UKC
    • Replace the snatch with clean and push press
  • The Pace Maker
    • Replace full snatches with half snatches or clean and push press
    • Replace overhead reverse lunge with racked reverse lunges
  • Strength
    • Replace double bell work with single and repeat the sequence on both sides
  • Power
    • Replace double bell work with single and repeat the sequence on both sides

 

Check out our shop if you’re after more kettlebell workouts, whether as a streaming video, DVD, Blu-ray, course, book, we also have shirts, hoodies, starter kits, and much more. Basically anything you need to learn and work out with kettlebells.

 

 

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