Kettlebell Workout: 4/4
Our Kettlebell series continues with a workout from Awaken Training Series 4.0, adapted to use and highlight the kettlebell.
Workout 4 – Awaken Training Series 4.0
Awaken Training Series is a way to train for a full year using Functional Bodybuilding principles in a thoughtful progression that won’t burn you out. By the time participants reach the 4.0 program, they’ve developed advanced skills in pacing, technique, and conditioning that allow them to add more intensity and speed after building a great foundation.
Today’s workout is really a mixed bag. There is quite a bit of upper body pushing in the vertical plane to really hammer your triceps and deltoids, but there is also some squatting for positional strength, upper body pulling for upper back development, and then a 10min “grinder” workout that is designed for core and scapular endurance. Enjoy!
4 Sets –
rest walk as needed between sets for full recovery
*Today starts with a fast warm up. You might wish to do some preparatory blood flow and dynamic stretching before jumping in. These plyometric sets are designed to wake up the body, get some blood flowing, and give you a chance to work some speed.
A. Single arm Kettlebell Overhead Squat; 31X1*; 4-6/arm; rest 60sec between arms x 4 sets
* Reminder on how to read these tempo prescriptions
(example – 31X1)
1st Digit – Eccentric
2nd Digit – Bottom Position
3rd Digit – Concentric
4th Digit – Top Position
“X” – means to move as fast as possible.
Each number represents the total number of seconds to complete the contraction or hold the isometric.
B1. Alternating Kettlebell Push Press; 20X1; 4-6/arm; rest 60sec x 4 sets
B2. Kettlebell Strict Handstand Push Up 30X0; 3-5reps; rest 2mins x 4 sets
*Scale B2 back to a Feet on Box Pike Push Up with hands on Kettlebells
We love these supersets where we take a hip speed overhead lift and then move directly into a closed chain upper body push exercise. You can do this with push press, push jerk, split jerk, and then move into push ups, dips, or handstand push up variations.
C1. Half Kneeling Anti Rotation Kettlebell Press; 30X1; 6-8/arm; rest 60sec x 3
C2. Kettlebell See-Saw Row with Theraband on Knees; 21X1; 4-6/arm; rest 60sec x 3
Purposeful position of bands in lifting can add to the stimulus by helping to engage muscles that are supposed to be engaged, or muscles that impact an entirely different movement plane and pattern.
D. 10min Grinder – Scapular Intensive
5 Dual Kettlebell Z Press (same load as sit ups)
20m Kettlebell Cross Body Carry per arm
*In today’s conditioning, different than last time when we asked you to move fast, we want you to move with purpose and stay steady. You are not racing today. The movements prevent this in a way in that they require control and precision. But also keep a mindset of just moving with purpose and not with the intent to just get it done.
Thanks for giving our training series a try and we encourage you to come give the full Awaken Training Series a shot!