Kettlebell workouts that have a story. Workouts that motivate. Workouts that can be adjusted.
In this ebook I provide an adventure, a story, motivation, education, the best workouts, all combined. I include photos of my own adventures to give you the sense to want to explore, to make you feel like you were there. All photos are real there is no photoshop or tricks, if you see me on a 3,500-meter high mountain with a kettlebell, I lugged it there, if you see me under a waterfall with a kettlebell, I climbed down and in the process might have unintentionally hurt a kettlebell or two.
This ebook is targeted to at-home kettlebell enthusiasts, MMA and BJJ fighters, and crossfitters that use their open box time for kettlebell WODs. This book is even for budding trainers who want to know more about the Cavemantraining programs, and learn the basics on how to run them.
40+ serious kettlebell workouts and several kettlebell challenges, many paired with very detailed videos.
Beginners to advanced workouts.
How to score AMRAP workouts.
Finer details on many of the exercises.
Quality emphasis on warming-up and mobility.
Full details of the popular Thorax Workout included in this book.
Additional ideas on how to make your WODs even more popular and exciting.
Additional little tips and information for personal trainers.
Each workout is either 100% kettlebells, combined with bodyweight, or other equipment. Most workouts will have alternatives and progressions.
40+ kettlebell workouts designed with passion, for beginners and hardcore kettlebellers. Workouts that will make you feel good, look good, stronger, more flexible, fitter, or simply make you want to cry.
“These are not shoddy quick workouts put together for a book. I’ve performed each and every workout listed in this book, and so have hundreds of others.”
Last updated: 4/12/19
Table of Contents
About the Author 8
Workout Index 14
WOD Terminology 25
How to Score AMRAP Workouts 29
How to Structure a Caveman WOD 33
Caveman Buddy System 38
Warm-up and Mobility 40
Bodyweight warm-up routine 40
Warm-up and Mobility Exercises 42
Generic warm-up 43
Kettlebell Workouts 45
The Man of Steel Workout 47
Simple 8-minute Kettlebell Workout 55
Quicksilver Kettlebell Workout 58
Kettlebell Workout Nova 60
Iron Man Kettlebell Workout 63
Military press 66
MORTUUS GEMINUS 50 68
David Keohan Kettlebell Workout 72
Procerus Fortis 14 76
Clean and snatch Workout 83
10 Minute Kettlebell Workout 85
4 in 1 Kettlebell Workout 87
Kettlebell Snatch Workout 93
RKC Monster Workout 96
The Grinding Warrior 99
Killer. Killa. Workout 104
This workout will bring you to your knees! 106
The Undaunted Warrior 110
SHORT, HEAVY, AND EXPLOSIVE. 112
Short, But Insane. 114
Gorilla Blackback Workout 118
Roses and Babies 96 121
Kettlebell Drop Set Shoulder Workout 126
Magnus Dorsi 129
Raven 3×5 100 131
Kronos Workout 135
A Kick-Ass Lower-body Kettlebell Workout 140
Simple Kettlebell Cardio Workout 142
Simple Kettlebell Workout #2 145
Quick Kettlebell Cardio Workout 152
Armory Workout 161
Caveman Kettlebells Silverback Workout 166
Workout Mulhacén 182
The Best Upper-body Workout 186
Fourforty WOD 190
Thorax Mobility Workout 195
World Kettlebell Video Workouts 217
Kettlebell Challenges 226
300 Clean and Jerk Challenge 227
11-Day Sots Press Challenge by Cavemantraining 231
Sots Press Tutorial 234
Double Kettlebell Alternating Sots Press Tutorial 245
The HULK Test 252
Kettlebell Half Snatch 259
Kettlebell Training Instructions (fundamentals) 268
Day 1 Warming up and priming for kettlebell training 269
Day 2 Stretching and mobility for kettlebell training 284
Day 3 Kettlebell anatomy and grip 297
Day 4 Safely lifting the kettlebell with a squat 299
Day 5 Safely lifting the kettlebell with a hip hinge 302
Day 6 Assisted kettlebell clean 305
Day 7 Kettlebell squat swing 312
Day 8 Kettlebell hip hinge swing 316
Day 9 Kettlebell pendulum swing 321
Day 10 Double arm swing clean 325
Day 11 Kettlebell dead clean 330
Day 12 Kettlebell swing clean 338
Day 13 Kettlebell racking 342
Day 14 Kettlebell pressing 345
Day 15 Kettlebell rowing 348
Day 16 Kettlebell American swing 351
Day 17 Double kettlebell dead swing clean 354
Day 18 Recap and additional kettlebell tips 358
Day 19 Kettlebell programming and goals 360
Day 20 Kettlebell workout 362
Day 21 Common kettlebell injuries and annoyances 365
Got back pain? 366
How To Kettlebell Swing 372
What Muscles Are Used With The Kettlebell Swing? 373
Hip Hinge Swing 379
How To Swing 380
The Single Arm Kettlebell Swing 383
Kettlebell Squat Style Swing 383
Kettlebell Sport Style Swing AKA Fluid Style 386
Kettlebell Swing Clean Fluid 391
Clean and Jerk (push press) 394
Gorilla Cleans AKA Alternating Hang Cleans 401
Double Kettlebell Half Snatch 404
Full Snatch Fluid 409
Kettlebell Snatch Hardstyle 414
Kettlebell Halo 418
Bonus Content 421
Bonus: How to Design and Administer a Caveman Circuit 421
Bonus: How To Run Caveman Boot Camp 429
Difference Between ‘Workout’ and ‘Complex’? 434
Looking for adventure? Add an experience! 436
VOUCHER CODES 439
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You have 7 days to transfer the book to your devices, after that you can request renewed access if you lost your book.
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