AMRAPWorkScored WorkoutSingle and Double Kettlebell
GLADIATOR
Heavy curls, power cleans, and a brutal biceps burnout.
Designed by
Taco Fleur
A Cavemantraining workout · presented by KETTLEBELL MONSTER
Strength meets hypertrophy — heavy curls, power cleans, and a biceps-burning AMRAP finish.
33 min
of work
34 min
workout, including rest
High
intensity
Optional, if you have the time: follow-along warm-up 10 min · follow-along prep work 8 min. Otherwise, just do the workout.
biceps strengthlower bodyheavy strengthhypertrophycurl focus
5 members did this
Best public result: 2496 pts — Steven Oldner
Workout as written.
★ Includes exercise summaries and coaching notes
🔥
Warm-Up
💪
Workout
Task 1
Heavy squat dead curls and alternating windmills
4 rounds
Heavy static squat dead curl
1m
Single kettlebell, two-arm grip
4xDouble Arm Static Squat Dead Curl
Alternating windmill
Each Side
1m
Single kettlebell, one arm
Windmill
1m rest
Task 2
Hammer curls and heavy clean and squats
4 rounds
20 hammer curls
1m
Single kettlebell, two-arm grip
20xHammer Curl
4 × heavy clean and squat
2m
4xClean
4xDouble Kettlebell Racked Squat
Task 3
Standing side curls
4 roundsSingle kettlebell, one arm
Standing side curls
1mOne Side
10xSingle Arm Bent Side Curl
Standing side curls (other side)
1mOne Side
10xSingle Arm Bent Side Curl (other side)
Task 4Scored as Reps x WeightSeated hammer curls AMRAP
AMRAP
5m
Single kettlebell, two-arm grip
Seated Hammer Curl
Perform the above as many times as possible within the time cap.
ScoreReps x WeightScore = total seated hammer curl reps in 5 minutes × weight used. No bouncing and full range of motion required. Taco: 81 × 12 = 972. Anna: 96 × 8 = 768.
Scoring
Reps x WeightReps multiplied by kettlebell weight used
Example
96 reps × 8 kg = 768 points
Videos
9 videos for GLADIATOR
1 introduction · 5 to study · 3 to follow along
FREE
GLADIATOR — Introduction · 6:43 · 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.
Free Sign UpA new workout and its PDF every week
No account needed for the email. The PDF download asks for a free account.
These fill in once you have an account and log a session
Your record
— pts
Rank
— on the board
Proficiency
0 of 7
Fits you
—
Guided walkthrough
Prefer to be walked through it, step by step?
Preparesign in→Study→Trainsign in→Logsign in
Your progress on GLADIATORExample
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.
- •Reduce hammer curls from 20 to 10 reps per minute
- •Reduce AMRAP from 5 minutes to 3 minutes
- •Use goblet squat instead of double kettlebell racked squat
- •Reduce standing side curls from 10 to 6 reps per side
Intensity breakdown
See how effort is spread across each section — know when to push and when to recover.
Heavy static squat dead curl
4mHigh
Alternating windmill
4mHigh
Rest
1mLow
20 hammer curls
4mHigh
4 × heavy clean and squat
8mHigh
Standing side curls
4mHigh
Standing side curls (other side)
4mHigh
Seated hammer curls AMRAP
5mHigh
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.
Biceps35%
Every task targets the biceps — static squat dead curls, hammer curls, standing side curls, and seated hammer curls form the core of this workout.
Quadriceps20%
Heavy double kettlebell racked squats and static squat positions load the quads across multiple rounds.
Glutes15%
The clean and squat combination activates the glutes through the hip extension of the clean and the full squat drive.
Core10%
The alternating windmill requires significant lateral core and oblique stabilization under load.
Forearms (grip)10%
Gorilla grip technique on side curls and sustained gripping across all curl variations create high forearm demand.
Hamstrings10%
The windmill and deep squat patterns throughout the workout load the hamstrings under stretch.
Benefits
Hypertrophy30%
20 hammer curls in one minute and 4 rounds of standing side curls drive volume-based muscle growth for the biceps.
Strength30%
Heavy static squat dead curls (4 reps in 1 minute) and heavy double kettlebell clean and squats build maximal biceps and lower body strength.
Power20%
The hardstyle double kettlebell clean demands explosive knee and hip drive on every rep.
Endurance10%
Four rounds of each combination and a 5-minute AMRAP accumulate significant work across the session.
Mental Toughness10%
Continuing to execute clean reps in the final AMRAP after heavy pre-fatigue tests mental resilience.
What's included
📚
6 study videos · 28 min
Preview exercise breakdowns — see proper form and technique
🎬
3 follow-along videos · 55 min
Press play and train along at the intended pace
⏱
3 timers
Guided intervals with audio cues for each round