LATEST ARTICLES

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Workout Mulhacén

This awesome workout is named after the mountain we'll be doing a lot of our training on this year. It's the highest mountain in Spain. If you haven't already, make sure you follow our epic journey and training here—A Caveman in Nepal. The workout is as follows: 3 front squats ...
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Low reps. Light barbell just to work on technique. Go heavy with the kettlebell. Seek about 80 to 90% of your max. 4 hip hinge deadlifts (not squat style) 4 power cleans 4 single arm swings (aim for chest height) left 4 single arm swings (aim for chest height) right ...
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If you could only do four exercises for the upper-body, then this would be the best upper-body workout. This workout hits the front and rear delts, the lats and upper trapezius. All super important muscles for good upper-body strength.   4 Upper-body Exercises Shoulder press Bent-over dead row Pull-up Shrug   Targets: Anterior...

Fourforty WOD

This is Fourforty WOD, 3 tasks, 2 AMRAP, and 1 FOR TIME. Complete and post online. A video of the workout can be unlocked further below.   Your First Task 4 squats 4 crossfit burpees 4 dead clean and press left 4 dead clean and press right 8 minutes AMRAP 2 minutes rest   Your...
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Five Unbroken requires one kettlebell, nice and heavy, but just right so you can complete the full five minutes of all 4 tasks. The rules are: One kettlebell for all four tasks (choose wisely) Unbroken or none of the reps for that tasks count Unbroken means you can't put...
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  5 minutes of half snatch Unlimited switches Unbroken 2 minutes rest 2 x kettlebell combo: clean & jerk, hang clean and press 4 x crossfit burpees 8 minutes AMRAP 3 minutes rest Racked reverse lunges 6 minutes AMRAP
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Colossus WOD is simple, but don't confuse that with easy. This WODs main component is the UKC (Ultimate Kettlebell Combo).   Turn yourself into a steel machine     6 minutes of UKC AMRAP 4 minutes of 50 bent-over rows 6 minutes of UKC AMRAP 4 minutes of 40 bent-over rows 6 minutes of UKC AMRAP Finish with 30 bent-over...
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Once in a while you need to do an insane WOD, this is it! 100 Jumping Jacks 050 Tricep Push-ups 100 Hang Clean Jerks 050 CrossFit Burpees 100 Swings 050 Squat Thrusters 450 reps in total FOR TIME! Download Rx weights, movements standards, and more info on the workout further below.   Task...
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Todays workout goes from swinging to snatching, from squatting to pressing. Increasing duration with scheduled rest, ending with a task for time. First task consists of: 8 single arm swings 6 full snatches 4 racked squats 2 strict presses (up phase) AMRAP Buy in is 10 CrossFit burpees. Time per AMRAP is as...
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This workout consists of three tasks, first one is strength, heavy deadlifts, swings, and presses. Second task is medium weight working on explosiveness and plyometrics, double kettlebell clean and jerk, and wall ball. Third task is to work on mobility, shoulders, thoracic, hips etc.   Task One This task is about strength,...
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This WOD is for those wanting a serious challenge! Your first task is 10 minutes for endurance, break the set and none of your reps count. Rest for 4 minutes, and complete another 10 minute task, this time for speed and reps.   Here's the full workout: 10 minute of clean and...
How to score AMRAP workouts
Scoring AMRAP workouts appropriately is super important in competitive exercise. Use the following formulas when calculating your score for AMRAP workouts published on Cavemantraining, or elsewhere.   I've been programming, running, and participating in WODs for over a decade now, here's my experience on how to score them, feel free to use.   Let's...
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The HULK Test is an incredibly well designed workout, used to help release your inner beast!   The test is as following: 1 minute of strict presses with double kettlebells weighing approx. 70% of your 1RM 2 minutes of half snatch into squat with double kettlebells medium weight 5 minutes rest If...
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This is RLC, the follow up to CLC, both hardcore WODs. These two can be done in the same week, with a day or two rest in between. This one has more rounds, but has less reps than CLC (cycle long cycle). Still the same effect, cardio, resistance, cardio, resistance. If you’re...
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This workout is simple but effective, simple as in it only involves the hang clean, press, lunge, and jumping jack. Effective as in it works the lower-body, upper-body, and your cardio. The workout 'SIMPLE BUT EFFECTIVE': Hang clean Reverse lunge and kneel Front press Hang clean Reverse lunge and kneel ...
This WOD will destroy you, then it will build you up, do it frequently and it will turn you into a Juggernaut. Your First Task Dead to overhead (two heavy kettlebells) x 3 CrossFit burpees x 6 Slamball over shoulder x 6 8 minutes AMRAP 4 minutes rest Your Second Task Full snatch...
Heavy kettlebell WOD
DUO BRUTUS—a brute of a heavy workout A brute of a workout that leaves you laying on the ground wondering "what just happened?". On this page: full workout, exercises, movement standards, videos, photos, downloadable PDF.   The workout consists of three tasks, your first is 4 minutes, second is 6 minutes, and your...
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Snatchery 2.0 WOD

I'm not one to boast, but several people told me that this was one of the best programmed workouts yet. But don't take anyones word, find out for yourself!   This workout has three tasks for AMRAP, and one task FOR TIME. It's called Snatchery 2.0 because you'll be doing a lot of...
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I named this one Sneaky Anna, as she was supposed to set the timer for 16, but she added an extra 4 minutes. So, now it's a 20 minute WOD, even for you.   Your First And Only Task 4 half snatches 4 burpees 4 squat deadlifts 20 MIN AMRAP   The half snatches...
A not so nice kettlebell ladder: clean, squat, and snatch Kettlebell WOD: BELL BASTARD   This workout comes with basic details (this page), two videos explaining the workout, a printable PDF with 11 pages of information about scaling, the exercises, weight, etc. Enjoy!   Your first task: Using one light to medium kettlebell. 3 kettlebell...