Grinding Strength Workout—WKV 2020

The WKV project is created by Cavemantraining to unite people from across the world, no religion, politics, colors, or borders. Just kettlebells.

 

 

The Kettlebell Workout

A grinding strength workout with some cardio mixed in. For the video, the weight will not matter, but if you want to use this workout in your regular training—which you should—then note that the first sequence (A) should be performed with a medium weight as it’s still part of the warm-up and the subsequent ones with a heavier weight. The first sequence (B) should be performed with a medium to heavy weight (20kg) and the subsequent one should be performed with the heaviest weight possible (24kg++).

Session structure

  • 4 minutes bodyweight warm-up
  • 10 seconds transition
  • 2 minutes sequence A)
  • 10 seconds transition
  • 6 minutes EMOM sequence B)
  • 10 seconds transition
  • 2 minutes sequence A)
  • 10 seconds transition
  • 6 minutes EMOM sequence B)
  • 10 seconds transition
  • 2 minutes sequence A)

All up, about 22 minutes of work.

The movements are grinding, which means you go as slow as possible, the intention is to take as long as you can and complete the full sequence B) in about 50 seconds which gives you about 10 seconds to rest before the next rep. If you can, make the sequence last for the full minute.

Now select which level you will do, beginner, intermediate, advanced, or all?

 

Warm-up

All performed with bodyweight only.

4 minutes (or longer)

  • Hip hinge
  • Jefferson curl
  • Jumping jack
  • Deep squat and overhead thoracic rotation


BEGINNER Kettlebell Workout With 1 Kettlebell

This section explains what each sequence is but the full session is always the same structure as seen above.

Sequence A) 2 minutes

  • Double arm hip hinge swing
  • Open palm thumb through clean
  • Racked squat

Switch sides

 

Sequence B) 6 minutes EMOM

  • Hip hinge deadlift
  • Stand up and assisted curl
  • Front strict or push press
  • Quarter windmill
  • Rack
  • Spiral press
  • Drop into hang
  • Bent over row with support
  • Hang lift

Return dead to the ground
Repeat on the other side

Check more details if you want to know the muscles used and get more in-depth.

 


INTERMEDIATE Kettlebell Workout With 1 Kettlebell

This section explains what each sequence is but the full session is always the same structure as seen above.

Sequence A) 2 minutes

  • Double arm hip hinge swing
  • Flip
  • Open palm thumb through clean
  • Racked squat

Switch sides

Sequence B) 6 minutes EMOM

  • Assisted squat dead curl
  • Stand up and press
  • Half windmill
  • Rack
  • Spiral press
  • Drop into hang
  • Bent over row (no support)
  • Hang lift

Return dead to the ground
Repeat on the other side

Check more details if you want to know the muscles used and get more in-depth.

 


ADVANCED Kettlebell Workout With 1 Kettlebell

This section explains what each sequence is but the full session is always the same structure as seen above.

Sequence A) 2 minutes

  • Single-arm hip hinge swing
  • Flip
  • Open palm clean
  • Racked squat

Switch sides

Sequence B) 6 minutes EMOM

  • Squat dead curl
  • Stand up and press
  • Windmill
  • Negative side press
  • Bent press
  • Drop into hang
  • Rotational row
  • Hang lift

Return dead to the ground
Repeat on the other side

Check more details if you want to know the muscles used and get more in-depth.

 

 

“Cavemantraining and kettlebells, uniting people from across the world. No borders, colors, or race, just strength, health and happiness.”

 

Previous Wold Kettlebell Videos

 

 

Muscles used and more details

Here is a video with details on the muscles used and more in-depth details on the exercises which apply to all versions. It’s 14 minutes long, but interesting if you really want to make this workout a part of your regular training.

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