Our workout of the week is called Hundo-Mundo.  It is 4 exercises, you will perform 1 round of 100 reps per exercise or 100 reps per side.  This is for time, but go heavy.  Keep your form strict. Give it a try this week.


The Workout


            Complete for time:

Goblet Squats x100

Swings x100

Alternating Goblet Grip Lunges x100 (each side)

Alternating Cleans x100 (each side)


How to Perform Hundo-Mundo


If you are not familiar with any of the movements in this workout, ask a coach.

Warm-up prior to strenuous exercise. Before you begin this workout, you should perform some dynamic stretching, and/or 5 to 10 minutes of light cardio.

Hundo-Mundo Explained

You will need at least one kettlebell for this workout.  You may want a couple of different weights for the different exercises. This is a “For Time” workout, but you should pick weights that challenge you. You should be able to do 10 -15 reps at a time as you work through these exercises. You must complete all reps of each exercises before moving to the next exercise. Single sided exercises, the alternating lunges and cleans are 100 reps per side.

After you complete a warm-up, grab your equipment and start your workout. Rest as needed.


Goblet Squat

Goblet grip your kettlebell and hold it against your chest. Perform a squat lowering yourself until your thighs are parallel to the ground then return to the starting position driving through your heels. Perform 100 reps, breaking them up as needed.


Begin with the kettlebell on the floor about a foot in front of you centered on your body. Hinge at the hips, bend forward grabbing the handle. Hike the kettlebell behind you, then drive it up and out in front with your hips. Kettlebell should rise to about chest level. Swing it back down between your legs and repeat. Complete 100 reps, breaking them up as needed.

Alternating Goblet Grip Lunges

Return the kettlebell to the goblet grip against your chest. Begin by stepping forward with one foot and lowering your body until the knee of the rear leg is at a 90 degree angle and almost touching the floor, front knee should also form a 90 degree angle. Drive back to the starting position and repeat with the opposite leg stepping forward. Alternate sides to complete 100 reps each, breaking up the reps as needed.

Alternating Cleans

Starting with the kettlebell on the floor in front of you. Squat down and grab the handle. Driving with your legs, pull the kettlebell up in front of your body, while rotating your elbow beneath the weight, ending in a rack position. Return the kettlebell to the floor, switch hands and repeat. Alternate sides, completing 100 reps on each. Break up the reps as needed.


We have an extensive library of workouts just like this on our YouTube channel to provide challenging workouts for you.  Be sure to check them out and subscribe to our channel to stay up to get our latest videos.


Watch the Demonstration Video

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