AMRAPActive RecoveryScored WorkoutSingle and Double Kettlebell
FEARLESS
Double kettlebell clean and press — repeated three times over.
Designed by
Taco Fleur
A Cavemantraining workout · presented by KETTLEBELL MONSTER
Three rounds of double kettlebell dead clean and strict press AMRAPs with active recovery, closing with a single kettlebell press finisher.
22 min
of work
30 min
workout, including rest
High
intensity
Optional, if you have the time: follow-along warm-up 7 min · follow-along prep work 6 min. Otherwise, just do the workout.
clean and pressdouble kettlebellamrappressing enduranceshoulder strength
6 members did this
Best public result: 3600 pts — Michael Ajibulu
Workout as written.
It's all about picking the right weight because you need to meet the requirements, the rules.
★ Includes exercise summaries and coaching notes
🔥
Warm-Up
💪
Workout
The videos follow the original task numbering: Task 1 is the double kettlebell AMRAP performed three times, Task 2 is the active recovery, Task 3 is the single kettlebell finisher. This page condenses that sequence into Tasks 1–4, the four scored AMRAPs.
Task 1Scored as Reps x WeightClean from Dead into Strict Press
AMRAPDouble kettlebell
6m
Double Kettlebell Dead Clean
Single Arm Strict Shoulder Press
Perform the above as many times as possible within the time cap.
Active Recovery
recovery4m
Task 2Scored as Reps x WeightClean from Dead into Strict Press
AMRAPDouble kettlebell
6m
Double Kettlebell Dead Clean
Single Arm Strict Shoulder Press
Perform the above as many times as possible within the time cap.
Active Recovery
recovery4m
Task 3Scored as Reps x WeightClean from Dead into Strict Press
AMRAPDouble kettlebell
6m
Double Kettlebell Dead Clean
Single Arm Strict Shoulder Press
Perform the above as many times as possible within the time cap.
Task 4Scored as Reps x Weight
AMRAPSwitch at Will
4m
Single kettlebell, one arm
Single Arm Strict Shoulder Press
Perform the above as many times as possible within the time cap.
ScoreReps x WeightFour separate scores — one for each of the three double kettlebell AMRAPs and one for the single kettlebell finisher. Push press counts as half a point, so factor that in when you are picking your weight. Post all four scores on Kettlebell Monster.
Scoring
Reps x WeightTask 1
Reps × weight used
Task 2
Reps × weight used
Task 3
Reps × weight used
Task 4
Reps × weight used (switch at will)
Example
Task 1: 8 reps × 20 kg = 160
Task 2: 7 reps × 20 kg = 140
Task 3: 6 reps × 20 kg = 120
Task 4: 12 reps × 16 kg = 192
Penalties
Push press is permitted as a scaling option but counts as half a point per rep — this is a scoring rule, not a formal penalty system.
Videos
9 videos for FEARLESS
1 introduction · 5 to study · 3 to follow along
FREE
FEARLESS — Introduction · 4:46 · Free for everyone
By Taco Fleur
To study
To follow along
What you can do with this workout
Watch
Intro free, previews on all 8 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.
Everything here connects to everything you do — one free account.
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These fill in once you have an account and log a session
Your record
— pts
Rank
— on the board
Proficiency
0 of 3
Fits you
—
Guided walkthrough
Prefer to be walked through it, step by step?
Preparesign in→Study→Trainsign in→Logsign in
Your progress on FEARLESSExample
1st2nd3rd4th5th
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 single kettlebell instead of double kettlebell for the main AMRAPs
- •Use push press instead of strict press — counts as half a point per rep
- •Reduce AMRAP duration from 6 minutes to 4 minutes
Intensity breakdown
See how effort is spread across each section — know when to push and when to recover.
So the point is, if I pick the wrong weight I fatigue early and I'll need to do more work, but more leg work.
Clean from Dead into Strict Press
6mHigh
Active Recovery
4mLow
Clean from Dead into Strict Press
6mHigh
Active Recovery
4mLow
Clean from Dead into Strict Press
6mHigh
Strict Press
4mHigh
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.
Shoulders35%
Strict press performed bilaterally three times over taxes the deltoids and rotator cuff across the full workout.
Back25%
Dead cleaning from the floor demands posterior chain engagement and lat bracing on every rep.
Forearms (grip)20%
Gripping double kettlebells through three AMRAPs accumulates significant forearm fatigue, especially in the rack position.
Core12%
A rigid trunk is required for both the dead clean and the strict press — the spine must stay neutral throughout.
Triceps8%
The lockout of the strict press places direct demand on the triceps across hundreds of cumulative reps.
Benefits
Strength35%
Three 6-minute double kettlebell dead clean and strict press AMRAPs build significant upper body pressing strength under sustained fatigue.
Endurance30%
Repeating the same pressing AMRAP three times demands muscular and cardiovascular endurance to maintain output across all rounds.
Skill and Technique20%
Dead cleaning the weight from the floor every rep and pressing strictly without a leg drive is a technical requirement — fatigue tests this under pressure.
Mental Toughness15%
Returning to the same hard AMRAP twice more after active recovery requires mental discipline and scoring awareness.
What's included
📚
6 study videos · 19 min
Preview exercise breakdowns — see proper form and technique
🎬
3 follow-along videos · 46 min
Press play and train along at the intended pace
⏱
3 timers
Guided intervals with audio cues for each round