AMRAPWorkDouble Kettlebell
IRON MAN
30 minutes of relentless double kettlebell combos
Designed by
Taco Fleur
A Cavemantraining workout · presented by KETTLEBELL MONSTER
A classic double kettlebell combo — Military Press, Hang Clean, and Racked Squat — performed for 30 minutes straight after a 100-swing buy-in.
35 min
of work
35 min
workout, including rest
High
intensity
Optional, if you have the time: follow-along warm-up 8 min · follow-along prep work 7 min. Otherwise, just do the workout.
The workout as it's programmed.
★ Includes exercise summaries and coaching notes
🔥
Warm-Up
💪
Workout
Task 1Buy-In
Single kettlebell, two-arm grip
100xDouble Arm Hip Hinge Swing
Task 2Scored as Reps x WeightIRON MAN Combo — 30-Minute AMRAP
AMRAPDouble kettlebell
30m
Double Kettlebell Military Press
Double Kettlebell Hang Clean
Double Kettlebell Racked Squat
Perform the above as many times as possible within the time cap.
ScoreReps x WeightQuality combo reps multiplied by your total kettlebell weight. Example: 55 reps × 32 kg = 1,760 points.
Scoring
Reps x WeightQuality combo reps multiplied by your total kettlebell weight
Example
55 reps × 32 kg = 1,760 points (or multiply by combined weight of both bells)
Videos
7 videos for IRON MAN
1 introduction · 3 to study · 3 to follow along
FREE
IRON MAN — Introduction · 4:42 · Free for everyone
By Taco Fleur
To study
To follow along
What you can do with this workout
Watch
Intro free, previews on all 6 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 4
Fits you
—
Guided walkthrough
Prefer to be walked through it, step by step?
Preparesign in→Study→Trainsign in→Logsign in
Your progress on IRON MANExample
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 a single kettlebell and alternate sides between sets
- •Reduce working time to 20 minutes
- •Replace the Hang Clean with a Swing Clean
- •Replace the Military Press with a standard Strict Press (feet shoulder-width)
Intensity breakdown
See how effort is spread across each section — know when to push and when to recover.
Don't slaughter it, don't go too fast. It's 30 minutes of work, it's a lot of work. You do a combo and maybe another combo, and then you put it down because you feel like, oh, my quality is going. You rest a bit, 30 seconds, 20 seconds, whatever you need, and you pump out another combo. Only keep going if you can.
IRON MAN Combo — 30-Minute AMRAP
30mHigh
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.
Shoulders25%
The double kettlebell Military Press is the primary shoulder developer — heels together creates instability that demands maximal deltoid and scapular engagement.
Full-body20%
The combo cycles through a pressing pattern, a hip-dominant pull, and a leg squat in sequence, making this a true total-body workout with no muscle group left untouched.
Core15%
Tight core bracing is required throughout every element of the combo — the press demands anti-rotation stability, the clean requires bracing through the pull, and the squat requires spinal neutrality under load.
Glutes15%
The Racked Squat drives full glute activation through the full range of motion, and glute tension is required throughout the Military Press to stabilize the standing position.
Quadriceps15%
The Racked Squat places continuous demand on the quads as the primary driver of the squat pattern under double kettlebell load.
Forearms (grip)10%
Maintaining a tight grip on two kettlebells for 30 minutes of continuous cleaning, racking, pressing, and squatting creates substantial forearm and grip fatigue.
Benefits
Strength30%
The double kettlebell Military Press demands full-body tension and shoulder strength with heels together, while the Racked Squat loads the lower body heavily under double kettlebell resistance.
Endurance25%
30 minutes of continuous combo work builds systemic endurance — the workout taxes cardiovascular capacity and local muscular endurance simultaneously.
Cardio20%
The repeated cycle of pressing, cleaning, and squatting with double kettlebells for 30 minutes maintains an elevated heart rate throughout, providing a significant cardiovascular training stimulus.
Mental Toughness15%
Self-regulating quality over 30 minutes, resisting the urge to rush, and continuing to set the bells down and go again requires significant mental discipline.
Skill and Technique10%
The Military Press with heels together, the hang clean initiation from rack, and adjusting squat stance for double kettlebells all require deliberate technique practice under fatigue.
Cardio%
Core%
Endurance%
Strength%
What's included
📚
4 study videos · 18 min
Preview exercise breakdowns — see proper form and technique
🎬
3 follow-along videos · 50 min
Press play and train along at the intended pace
⏱
3 timers
Guided intervals with audio cues for each round