AMRAPWorkScored WorkoutDouble Kettlebell
DEEP END
Three cycles of drop-set chest press and crunch work.
Designed by
Taco Fleur
A Cavemantraining workout · presented by KETTLEBELL MONSTER
Drop-set double kettlebell chest press AMRAPs paired with crunch variations — three cycles, four rounds each.
24 min
of work
33 min
workout, including rest
High
intensity
Optional, if you have the time: follow-along prep work 6 min. Otherwise, just do the workout.
drop setschest focuscore workamrap roundscycle training
Workout as written.
★ Includes exercise summaries and coaching notes
💪
Workout
Main Workout — 3 cycles
3 cycles of 4 rounds
Scored as Reps x WeightBridge and Chest Press
AMRAP
1m
Bridge
Double kettlebell
Double Kettlebell Chest Floor Press
Perform the above as many times as possible within the time cap.
Crunch Variations
1m
Crunches
30s rest
1m rest
ScoreReps x WeightCount your chest press reps each round. At the end of each cycle, multiply your total reps by the combined weight used (both kettlebells combined in kg). Add all three cycle scores for your final total.
Scoring
Reps x WeightCycle 1
Total reps from Task 1 × combined weight (kg)
Cycle 2
Total reps from Task 1 × combined weight (kg)
Cycle 3
Total reps from Task 1 × combined weight (kg)
Example
Cycle 1: 42 × 48 = 2016
Cycle 2: 46 × 40 = 1840
Cycle 3: 59 × 32 = 1888
Videos
4 videos for DEEP END
1 introduction · 1 to study · 2 to follow along
FREE
DEEP END — Introduction · 4:06 · Free for everyone
By Taco Fleur
To study
To follow along
What you can do with this workout
Watch
Intro free, previews on all 3 others — a free account doubles every preview.
Train with the timer
Guided intervals with audio cues.
Track it
Log, score, personal bests, heart rate from your watch, your rank on the leaderboard.
Get your form checked
CONNECT, plus IKU-verified proficiency on the core lifts.
Recover and reset
Recovery status and mind check-ins connect to every session.
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Your record
— pts
Rank
— on the board
Proficiency
0 of 1
Fits you
—
Guided walkthrough
Prefer to be walked through it, step by step?
Preparesign in→Study→Trainsign in→Logsign in
Your progress on DEEP ENDExample
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Log this workout and your own line starts here. Every time you repeat it, you see whether you are getting better.
Log this workoutSee what logging shows you →More about this workout
Exercises in This Workout
Every movement in this workout, listed before you start. Tap any kettlebell exercise to see technique breakdowns and coaching cues — knowing what's coming helps you warm up the right patterns and train with more confidence.
- •Use a single kettlebell and alternate sides each round instead of double kettlebell
- •Reduce to 2 cycles instead of 3 if needed
- •Choose a starting weight you can press for at least 8 reps in the first round
Intensity breakdown
See how effort is spread across each section — know when to push and when to recover.
You need to grunt to get those last reps out — drop sets, where we're going heavy first and then down in the weight and down in the weight.
Bridge and Chest Press
12mHigh
Crunch Variations
12mHigh
Rest
3mLow
Session flow
The full workout from start to finish — each colour shows effort level at that moment.
Body focus
Which muscle groups this workout targets most.
Chest35%
Double kettlebell floor chest press is the primary scored exercise across all three cycles and twelve total rounds.
Core30%
One full minute of crunch variations per round across twelve rounds gives the anterior core sustained high-volume work.
Glutes15%
The bridge component activates the glutes and posterior chain throughout every chest press rep.
Hamstrings10%
Heels-close bridging engages the hamstrings as a secondary mover in the bridge and chest press combination.
Triceps10%
The lockout phase of the double kettlebell chest press places significant demand on the triceps.
Benefits
Strength35%
Heavy double kettlebell bridge and chest press AMRAPs build significant chest and tricep pressing strength through max-effort sets.
Endurance25%
Four rounds of one-minute AMRAPs per cycle, repeated across three cycles, develops pressing and core endurance across extended duration.
Core25%
Each round includes one full minute of crunch variations targeting all aspects of the anterior core — forward, lateral, and rotational.
Mental Toughness15%
Drop set programming with mandatory active rest means there is no lying still — the rule is if you are not crunching, you are bridging.
Strength%
What's included
📚
2 study videos · 11 min
Preview exercise breakdowns — see proper form and technique
🎬
2 follow-along videos · 44 min
Press play and train along at the intended pace
⏱
3 timers
Guided intervals with audio cues for each round