Add an awesome kettlebell workout to your arsenal for regular training
This is the Wild West WOD, an intense kettlebell workout designed by the Cavemantraining team. Taco Fleur and Anna Junghans will guide you through this workout step-by-step in a way that anybody and everybody can do this workout. You’ll also learn what an EMOM interval and AMRAP workout is.
What you’ll learn
- Interval training with a kettlebell (EMOM).
- Warming up for a kettlebell workout.
- High-intensity training (AMRAP).
Course Content
- Introduction –> 8 lectures • 8min.
- Kettlebell Workout –> 7 lectures • 1hr 13min.
- Full-length Video with Captions –> 2 lectures • 1hr 13min.
- End of the Course –> 3 lectures • 5min.
Requirements
This is the Wild West WOD, an intense kettlebell workout designed by the Cavemantraining team. Taco Fleur and Anna Junghans will guide you through this workout step-by-step in a way that anybody and everybody can do this workout. You’ll also learn what an EMOM interval and AMRAP workout is.
Main targets: Legs, biceps, triceps, muscular endurance, grip, and shoulders
The videos are conveniently structures as an introduction, warm-up technique, workout technique, increasing complexity, follow-along warm-up, follow-along workout, and follow-along cooldown. There is also a full-length video of all chapters in one with English captions.
1 kettlebell
Duration: Approx. 30 minutes for warm-up and workout. Approx. 35 minutes with stretching. If you just do the workout it’s approx. 20 minutes.
Warm-up
- 6 x Squat deadlifts (double arm)
- 6 x Stiff-legged hip hinge deadlifts
- 2 x Alternating runners lunge and twist
4 minutes
Light kettlebell
Shoulder work
2 minutes
Workout
- 3 Gunslingers each side
- 3 Bootstrappers
- 3 Alternating reverse lunges
8 MINUTE EMOM
3 minutes rest
Buy-in 40 triceps push-ups
32 rounds of
- Bent-over row
- Hang clean
- Strict press
(switch sides each round)
Buy-out 40 triceps push-ups
FOR TIME
Rx 16kg for men and 12kg for women but any weight that is suitable for you will work.
Stretching
Alternatives
- Non-explosive gunslinger: squat deadlift and assisted hammer curl
- Squat deadlift and curl
- Squat deadlift and assisted curl
- Bootstrappers without weight
Increasing intensity/difficulty
- Increase the number of reps for the EMOM from 3 to 4.
- Increase the weight.
- Remove or decrease the rest time.