• views: 132
• date: 1 December 2025
• posted by: AD-TEAM

Add an awesome kettlebell workout to your arsenal for regular training

What you'll learn
- Interval training with a kettlebell (EMOM)
- Warming up for a kettlebell workout
- High-intensity training (AMRAP)

Requirements
- 1 kettlebell

Description
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, 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.

Who this course is for:
- Anyone wanting to workout with a kettlebell
More Info

Please check out others courses in your favourite language and bookmark them
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