WorkHeavy Low RepActive RecoveryDouble Kettlebell
LEVIATHAN
Three exercises. Six rounds. Total body grinding strength.
Designed by
Taco Fleur
A Cavemantraining workout · presented by KETTLEBELL MONSTER
Six rounds of double kettlebell overhead lunges, Turkish get-ups, and windmills with integrated mobility work between rounds.
18 min
of work
30 min
workout, including rest
Medium to high
intensity
Optional, if you have the time: follow-along warm-up 9 min · follow-along prep work 8 min · follow-along cooldown 6 min. Otherwise, just do the workout.
grinding strengthoverhead stabilityhip mobilitytotal bodyslow tempo
6 members did this
We got six rounds, and I wouldn't mess with any of the rep scheme. This is a great workout to repeat — you just need to focus on increasing your weight over time.
★ Includes exercise summaries and coaching notes
🔥
Warm-Up
💪
Workout
Strength work
6 rounds
Double kettlebell overhead alternating reverse lunge
1mAlternating
Double kettlebell
2xDouble Kettlebell Overhead Reverse Lunge
Each Side
1m
Single kettlebell, one arm
Turkish Get-Up
Each Side
1m
Single kettlebell, one arm
Windmill
Mobility
recovery
2m
Runners Lunge into Thoracic Rotation
Child's Pose
Downward Dog
Push-Up
Videos
10 videos for LEVIATHAN
1 introduction · 5 to study · 4 to follow along
FREE
LEVIATHAN — Introduction · 3:27 · Free for everyone
By Taco Fleur
To study
To follow along
What you can do with this workout
Watch
Intro free, previews on all 9 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 3
Fits you
—
Guided walkthrough
Prefer to be walked through it, step by step?
Preparesign in→Study→Trainsign in→Logsign in
Your progress on LEVIATHANExample
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 for the overhead reverse lunge
- •Reduce from 6 rounds to 4 rounds
- •Use a lighter single kettlebell for Turkish get-ups and windmills
Intensity breakdown
See how effort is spread across each section — know when to push and when to recover.
Lots of grinding work, and your windmills, which is really good for your flexibility and mobility and balance. It's not about cardio this workout: sure, your heart rate is going to rise no matter what, but we're not working on that. We're working on strength, time under tension. So make it last, take that time — you don't want to go fast. Nice and slow.
Double kettlebell overhead alternating reverse lunge
6mMedium to high
Turkish get-up
6mMedium to high
Windmill
6mMedium to high
Mobility
12mMedium to high
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.
Full-body30%
The combination of overhead reverse lunges, Turkish get-ups, and windmills leaves no major muscle group unaddressed across six rounds.
Shoulders20%
Overhead reverse lunges, Turkish get-up lockout position, and windmill overhead hold all demand continuous shoulder stability under load.
Core20%
Turkish get-ups require full-sequence core engagement from floor to standing. Windmills and lunges add lateral and rotational core demands.
Quadriceps15%
The overhead reverse lunge targets the quadriceps of the stepping leg under significant vertical load throughout six rounds.
Hip Flexors15%
Windmills and reverse lunges stretch and load the hip flexors each round, supported by the mobility work targeting runners lunge and hip positions.
Benefits
Strength40%
Heavy double kettlebell overhead reverse lunges and Turkish get-ups across six rounds build significant leg, shoulder, and total-body strength at a deliberate grinding pace.
Mobility25%
Windmills, Turkish get-ups, and the two-minute active mobility blocks every round collectively deliver exceptional hip, thoracic, and shoulder mobility stimulus.
Core20%
Turkish get-ups demand continuous core engagement throughout the full range of motion, while overhead reverse lunges require sustained midline stability under load.
Skill and Technique15%
All three exercises reward technical precision over speed. Mastering the Turkish get-up and windmill under load is a primary goal of this workout.
What's included
📚
6 study videos · 30 min
Preview exercise breakdowns — see proper form and technique
🎬
4 follow-along videos · 54 min
Press play and train along at the intended pace
⏱
3 timers
Guided intervals with audio cues for each round