Kettlebell Interval Training and High-Intensity

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.