Kettlebell 378 Multiplier

Kettlebell multiplier

This week we have the Kettlebell 378 Multiplier for our workout of the week. All you need for this workout is a pair of kettlebells. You start with the exercise for the first round and perform that, the next round you perform that exercise plus the exercise from any previous rounds.  Give this workout a try this week.

 

The Workout

Complete 9 Rounds

Add 1 exercise each round

1 Turkish Get-up (each side)

10 Double Kettlebell Deadlifts

10 Double Kettlebell Cleans

10 Double Kettlebell Racked Squats

10 Double Kettlebell Push Press

5 Kettlebell Windmills (each side)

5 Kettlebell Rev. Lunges (each side)

5 Kettlebell Snatches (each side)

5 Get-up Sit-ups (each side)

 

How to Perform the Spartacus 2.0 Workout

Prepare

By this time, you should be familiar with all the basic moves we will be doing. If you are not familiar with any of the movements in this workout, ask a coach.

We always recommended you 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.

 

The Workout

This is a 9 Round workout.  Each round you start with the exercise for that round then add the exercises from the previous rounds in order. For example, round one is 1 Turkish get-up on each side.  Round 2 is 10 Double Kettlebell Deadlifts plus 1 Turkish Get-up each side. Round 3 is 10 Double Kettlebell Cleans plus 10 deadlifts plus 1 Turkish Get-up each side. This continues until all rounds and exercises are complete, a total of 378 repetitions.

Use a weight that allows you to maintain proper form throughout the work interval.

Make sure to challenge yourself!

 

The Exercises

Turkish Get -up: Start the workout by performing 1 Turkish Get-up on each side. If you are not sure of this move watch the video below.

Double KB Deadlift: Take a pair of kettlebells, one in each hand. Perform 10 deadlifts, making sure to hinge at your hips and keep you back flat.

Double KB Cleans: Again, with the pair of kettlebells, one in each hand, starting on the floor. Drive upward with your legs as you come to the upright position pull the kettlebell upward and then rotate your arms under, ending in the racked positions.

Double KB Racked Squats: With the pair of kettlebells in the racked position, perform 10 squats. Make sure to keep your weight in your heels and come down so that your thighs are parallel to the floor.

Double KB Push Press: Starting with the kettlebells in the racked position. Dip your knees slightly then drive upward as you rise up, push and press the kettlebells upward to an extended position overhead. Perform 10 reps.

KB Windmills: You can do either top or bottom loaded windmills. See the video below for how to perform this move. Use a single kettlebell and perform 5 reps on each side.

KB Rev Lunges: Holding a single kettlebell in the racked position, perform a reverse lunge dropping the leg on the same side as the kettlebell back. Perform 5 reps then switch and to the other side.

KB Snatches: Start with one kettlebell on the floor, grab it with one hand. Drive up through your legs, as you come up, drive the kettlebell straight up over head. Perform 5 reps on each side.

KB Get-up Sit-ups: Watch the video below for guidance on this exercise. Perform 5 reps on each side.

Watch the demonstration video below.

 

Demonstration Video

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