NIRVANA Cardio, Strength, and Power Table of Contents Introduction 2 Kettlebell 3 Complexity 3 Intensity 3 Duration 3 Format 3 Muscles worked 3 Goal(s) 4 Exercises 4 Alternatives 4 Programming 5 Warm-up 6 Workout 7 Copyright 8 Introduction This session starts with a short bodyweight warm-up after which we performed some prep work. You can then head straight into the workout or take a little breather first. The workout builds up with a light full-body cardio task, followed by some flexibility work, and then the two main tasks which focus on cardio, strength, and power. This is one of those workouts where you work up a good sweat toward the end and are gasping for air. Kettlebell Single and double kettlebell work but can also be performed with one kettlebell. Task 1: One light to medium kettlebell Task 3: Two medium to heavy kettlebells (or one) Task 4: One kettlebell of the same weight as for task 3 Complexity Intermediate Intensity Task 1: Light to medium Task 2: Low Task 3: High Task 4: High Duration Warm-up: 3 minutes Workout: 24 minutes Total: 27 minutes Format Two fixed timed tasks and two AMRAPs Muscles worked Primarily: Leg work Secondary: • Triceps • Deltoids Goal(s) Task 1: Full-body with light cardio Task 2: Hip and thoracic flexibility Task 3: Cardio, strength, and power Task 4: Power Exercises • Goblet clean • Goblet squat • Goblet press • Goblet jack • Downward dog • Runners lunge and twist • Dead swingclean • Hang clean • Jerk • Squat • CrossFit burpee • Dead swingsnatch Alternatives You can use one instead of two kettlebells. The jerk can be replaced with a push press. The CrossFit burpee can be replaced with a burpee. The dead swingsnatch can be replaced with a dead swingclean and push press. Programming Progression Increase the weight as you complete this workout and you find that you can continue the work for tasks 3 and 4 unbroken with ease. Regression The weight for tasks 3 and 4 are meant to be heavy for power work, but if you’re still learning the technique or working on form then the weight should be lighter. If you have to rest more than 15 to 20 seconds several times during tasks 3 and 4 then you should lower the weight for now. Break task 3 up into 3 parts of 4 minutes with 1 to 2 minutes of rest in between or reduce the total working time from 12 to 8 or 6 minutes and increase over a period of time (as you repeat the workout) until 12 minutes is reached. Reduce task 4 to 4 instead of 6 minutes. Warm-up Squat into jumping jack 1 minute Alternating Frankenstein kick into reverse lunge 1 minute Burpees 1 minute Workout Task 1 Light to medium kettlebell weight Goblet clean Goblet squat Goblet press Goblet jack 4 minutes Task 2 Downward dog into alternating runners lunge and twist 1 minute Alternating 90/90 1 minute Task 3 Double kettlebell medium to heavy weight Combo: • Dead swingclean • Hang clean • Jerk • Squat 2 CrossFit Burpees 12 minute AMRAP Task 4 Single kettlebell (same weight) Dead swingsnatch 6 minute AMRAP