Genre: eLearning | MP4 | Video: h264, 1280x720 | Audio: aac, 44100 Hz
Language: English | SRT | Size: 3.21 GB | Duration: 2h 38m
This is the Wild West WOD, an intense kettlebell workout designed by the Cavemantraining team.
What you'll learn
Interval training with a kettlebell (EMOM)
Wag up for a kettlebell workout
High-intensity training (AMRAP)
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.
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.
6 x Squat deadlifts (double arm)
6 x Stiff-ld hip hinge deadlifts
2 x Alternating runners lunge and twist
3 Gunslingers each side
3 Alternating reverse lunges
8 MINUTE EMOM
3 minutes rest
Buy-in 40 triceps push-ups
32 rounds of
(switch sides each round)
Buy-out 40 triceps push-ups
Rx 16kg for men and 12kg for women but any weight that is suitable for you will work.
Non-explosive gunslinger: squat deadlift and assisted hammer curl
Squat deadlift and curl
Squat deadlift and assisted curl
Bootstrappers without weight
Increase the number of reps for the EMOM from 3 to 4.
Increase the weight.
Remove or decrease the rest .
Who this course is for:
Anyone wanting to workout with a kettlebell