The Ultimate Warrior Kettlebell Complex

Pat shares one of his newest workout concoctions, The Ultimate Warrior Kettlebell Complex, which is featured in his upcoming Two Sixteens program. Have at it, everyone!

The Ultimate Warrior Kettlebell Complex

 

Overview: This workout builds a 6-exercie kettlebell complex by starting with two exercises (double swing and push up) and introducing a new exercise each time through. In addition to the double swing and push up, exercises are introduced in the following order: double clean, double press, front squat, bent over row.

So, the time you construct the complex, perform 1 rep of each exercise. Once completed, start again, but now construct the complex performing 2 reps of each exercise. After that, repeat, this time performing 3 reps of each exercise. Then 5 reps of each. And, if you’re really crazy, go again, performing 8 reps of each. Recommended weight: 2 x 16kg (men); 2 x 8kg (women). No rest between exercises, and minimal rest between rounds.

OK, here it is written out.

Double Swing
Push Up

Double Swing
Double Clean
Push Up

Double Swing
Double Clean
Double Press
Push Up

Double Swing
Double Clean
Double Press
Front Squat
Push Up

Double Swing
Double Clean
Double Press
Front Squat
Push Up
Bent Over Row

Again, first time through perform 1 rep of each, second time through perform 2 reps of each, then 3, then 5. Bonus is 8 : )

PS – Two Sixteens – 2021 Iteration – Now on Discounted Pre-Order HERE.

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Recently, I wrote a short (read: 30 pages) eBook called Introduction to Kettlebells, which is now available on Amazon for a whopping — brace yourself! — $1.

You can snag it here ==> https://amzn.to/2HgwJgO

Short story: Introduction to Kettlebells is a quick and dirty reference guide to the core single kettlebell techniques — exercises like the swing, snatch, clean, get up, squat, etc — and a simple, 7-day training cycle for getting strong and tough.

Inside the eBook are instructional pointers, pictures of each technique, and links to video tutorials. Finally, a simple and straightforward collection of workouts for improving general physical preparedness with just one kettlebell.

While this eBook is aimed at beginners, I think even veterans will get something out of it, since it’s always good to brush up on technique and return to basics.

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