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Kettlebell Workout
PASSAGE TO ASGARD

Strength, Cardio, Coordination, Core, Endurance, Flexibility, Mental Toughness, Mobility, Stability

BY IKU™ AND CAVEMANTRAINING™

Here’s how to use these kettlebell workouts

There are several ways that you can interact with this sublime kettlebell workout.

Click on WORKOUT for the workout details. Click on VIDEOS to watch the detailed videos. Click on COMPLETED once you completed the workout.

1. Record your workout scoring

You can record your scoring for the workout together with a video and photo. The video can be a short clip of your workout or the full workout. The photo can be a screenshot of your heart rate graph or of you after completing the workout.

2. Set goals

You can set new goals that you intend to reach with this workout. For example, set a faster time, work with a heavier weight, or complete more rounds, etc. If you are a member, your goal can be to improve form and technique with our coaching system.

3. Full screen

The show onscreen button displays the workout in full screen in an easy-to-understand format which you can view on your phone or cast to a screen. The view shows the warm-up and workout if you leave it in a simple layout, and it will break it down by tasks if you select a detailed view.

4. Review and rate the workout

You can leave a review and rate the workout, this allows you to easily find your favorite workouts again and the review reminds you of how the workout felt. It’s best to leave a review right after you complete a workout so you don’t forget to describe the euphoria you feel.

5. Do something with the exercises

Do something with the exercises in this workout, like adding one or more to your focus exercises so that you can interact with it on your whiteboard, or add one or more of the exercises to your abilities and track the level you’re at. As a member, you can get your ability and level verified by a qualified kettlebell coach.

6. Discuss the workout and ask questions

If the workout has. a link to Facebook at the top, then that’s a post where you can discuss the workout and/or ask questions. There is also our 61,000 large kettlebell workout community in which you can ask kettlebell questions for free.

7. Mark as complete

Once you’ve completed a workout you can mark it as complete so that you can keep track of the ones you have completed and earn badges.

8. Learn from videos or follow along

As a member, you can watch the full-length class videos which usually consist of warm-up technique, workout technique, common mistakes, alternatives and progressions, programming, follow-along warm-up, follow-along prep work, follow-along workout, and follow-along cooldown. As a registered user, the videos are limited to 90 seconds, and 45 seconds for non-logged-in users.

9. Use the online timers

There are usually two views for a session which are a simple layout and detailed layout. The detailed layout can have timers that can be used to perform the workout. Members can check the box to load the next timer automatically, this will allow them to perform the workout uninterrupted as intended. Members can also skip and pause a timer.

10. Access more exercise information

The detailed view may also have links to the exercises used and this may provide many more details on the exercise like photos, videos, common mistakes, and so on.

11. Watch short workout video clips

Some tasks may have a short video that is completely free to watch, and these are followed by an advertisement. Members won’t see ads. Enable the Detailed layout to view the tasks and shorts.

12. Set a goal for the workout

Set a goal for the workout, a task, or an exercise from the workout. For example, you can set a goal like working towards a faster time to complete the workout, doing more rounds, using more weight, etc.

13. Request coaching or form check

Gold members and up may request kettlebell coaching/form checks for the exercises to improve efficiency and know that they’re doing things correctly to avoid injury.

WORK OUT
VIDEOS

INTENSITY

Vigorous

APPROX. WORKOUT DURATION

45 minutes or more

Average rating:

0 of 10 stars

(0 reviews, rate and review)

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Are you not sure what these exercises mean, how to perform them, or do you have other questions? Become a member and have access to support, coaching, and 95% more content for this session.

Level:

Advanced

Resistance:

Single Kettlebell

Overall intensity:

Vigorous

Approx. workout duration:

45+ minutes

Member Video(s):

9 video(s)

Facebook:

Private Group (members only)

Events

Create a meet-up.

Press play to watch the free video above. Click here to watch member videos.

Workout Description

You need 3 different weighted kettlebells with increments of 4kgs/8.8lbs to complete one passage. There are 3 passages, for the males, the first is called Loki, the second is Thor, and the third passage is Odin. For the females, the first is called Hel, the second is Freya, and the third passage is Frigg.

You can complete one final passage called Ragnarok, which means you complete the 3rd passage with each repetition of the TGU being completed within a 30-second time frame.

Kettlebell Turkish Get-Up Challenge

Choose your passage or start at the beginning and work through all of them.

Males

First Passage Loki

Kettlebells: 16kgs/35lbs, 20kgs/44lbs, and 24kgs/53lbs

You need to complete the following reps:

  1. 100 Kettlebell Turkish Get-ups @ 16kgs/35lbs
  2. 80 Kettlebell Turkish Get-ups @ 20kg/44lbs
  3. 60 Kettlebell Turkish Get-ups @ 24kg/53lbs
  4. 100 Kettlebell Turkish Get-ups @ 20kg/44lbs
  5. 80 Kettlebell Turkish Get-ups @ 24kg/53lbs
  6. 100 Kettlebell Turkish Get-ups @ 24kg/53lbs

That’s a lot of reps and a lot of load, in fact, it’s 520 Turkish Get-ups in total and a whopping 10,960 Kilos or 24,162 pounds moved. Each weight is one session/workout that needs to be completed within 90 minutes. For example, if 100 TGUs (A) are completed in week one, the next set of 80 (B) can be completed a week later, or a month later, depending on whether you need to work up to the weight.

There is no time frame in which all sets need to be completed other than one set needs to be completed within 90 consecutive minutes.

You have as long as you need to complete the work. It depends on your level of conditioning and how long it takes before you can potentially complete the first part of 100 TGUs, therefore one to three months is not a farfetched number.

Note that it’s a challenge and not a program. In reality, most people will likely need to do more work/training in between the sets (A to F) to build up. Unless you’re familiar with programming, you should consider interacting in our kettlebell communities or buying the program for this challenge.

Second Passage Thor

Kettlebells: 20kgs/44lbs, 24kgs/53lbs, and 28kgs/62lbs

You need to complete the following reps:

  1. 100 Kettlebell Turkish Get-ups @ 20kgs/44lbs
  2. 80 Kettlebell Turkish Get-ups @ 24kg/53lbs
  3. 60 Kettlebell Turkish Get-ups @ 28kg/62lbs
  4. 100 Kettlebell Turkish Get-ups @ 24kg/53lbs
  5. 80 Kettlebell Turkish Get-ups @ 28kg/62lbs
  6. 100 Kettlebell Turkish Get-ups @ 28kg/62lbs

Third Passage Odin

Kettlebells: 24kgs/53lbs, 28kgs/62lbs, and 32kgs/70lbs

You need to complete the following reps:

  1. 100 Kettlebell Turkish Get-ups @ 24kgs/53lbs
  2. 80 Kettlebell Turkish Get-ups @ 28kg/62lbs
  3. 60 Kettlebell Turkish Get-ups @ 32kg/70lbs
  4. 100 Kettlebell Turkish Get-ups @ 28kg/62lbs
  5. 80 Kettlebell Turkish Get-ups @ 32kg/70lbs
  6. 100 Kettlebell Turkish Get-ups @ 32kg/70lbs

Final Passage Ragnarok

If you completed each rep within 30 seconds per rep then you have also completed the final passage Ragnarok. This is an additional challenge. It means you can’t take as long as you need in one session to complete the reps, as you need to start and complete each rep within 30 seconds. The quicker you complete the rep, the more rest you have, If you complete the rep in 20 seconds then that will give you 10 seconds to rest before the next rep. Of course, you can also start your next rep straight away without waiting for the next interval block, but that would make it harder to keep track of whether you exceeded the 30-second time limit for any given rep.

Requirements/Recommendations

  1. Good form
  2. Good technique
  3. Safety first
  4. Both the windscreen wiper and side step are acceptable
  5. Each set needs to be completed within 90 minutes for it to count
  6. A rep starts once the shoulder blade leaves the ground
  7. A rep ends once the shoulder blades touch the ground
  8. Leave your ego at the door
  9. Finish how you started
  10. Build yourself up
  11. Post in our groups to be listed as having completed the Passage To Asgard
  12. Make sure to recount your reps before submission (it’s always better to do one more than less)

The chest press isn’t officially part of the TGU exercise, it’s just to get it into place, but if you are switching on each rep, then you will be doing the same amount of chest presses and it will be part of how you’re programming the exercise.

Video requirements are:

  • Well lit environment
  • Full body always in frame
  • Test before you film
  • Film the kettlebell weight

For full details and weights for females please check the official link to the challenge here. We’re keeping this as an external link so that we only have one place to make updates. All the member videos can be found below.

My videos for the Loki passage thus far:

No specific exercises have been identified for this session but coaching can be obtained.

Join today and work with me and other qualified kettlebell coaches.

No specific exercises have been identified for this session but you can use your Tools to do something with these exercises.

No specific exercises have been identified for this session but coaching can be obtained.

No specific exercises have been identified for this session but you can use your Tools to do something with these exercises.

Join today and work with me and other qualified kettlebell coaches.

.

HELP

Show Onscreen fills the screen with the workout details and is great for casting on the screen in the gym or just to get an uncluttered overview of the workout. The font size, color, and more can be changed.

How to use the Onscreen functionality?

This functionality is good for casting the workout on a big screen in the gym, or to have a clear overview of the kettlebell workout on your tablet or smartphone.

The Onscreen functionality fills the screen with the workout info only and you can change the font size, color, and background color. If the text goes offscreen then you can auto-scroll the text and you can also change the speed at which the text scrolls.

If the simple layout is active (by default) for the workout then you will see the workout as one screen. If the detailed layout is activated then the Onscreen functionality will show each task individually and you have to tap to see the next task. If it’s a long workout then it may be beneficial to view it as individual tasks, and if it’s a shorter workout then it’s easier to see it all on the one screen.

In order from top left to bottom right. The top left allows you to switch between the warm-up and workout.

Actual size: resets the size if it was changed
Full height: resets the text size to fit on the screen if it was changed to go off the screen
Scroll: starts the scrolling. of the text if it goes off the screen
Size –: decreases the size of the text
Size +: increases the size of the text
Speed –: decreases the speed of the scrolling
Speed +: increases the speed of the scrolling

The X in the top right corner closes. the Onscreen functionality.

The next row has a dropdown from which the text and background color can be changed.

When in Detailed layout mode, the row will show a dropdown in which a task. to display can be selected, and the tasks can also be cycled with the previous and next icons.

To activate this functionality, click the button SHOW ONSCREEN or the link Show onscreen.

Show Detailed Info displays the workout in a more detailed format and also allows you to access short video clips of the task.

What is Detailed Info?

The detailed info button will display the workout information in a more detailed layout with additional functionality like short videos for an exercise, timers for the task at hand, and on some workouts you can access links to more information on each exercise.

Under the detailed layout, you can also easily record your scoring against each task.

Start Workout will display a timer on the screen and allow you to go through the tasks step-by-step.

How do the timers work?

You can make use of the online timers by clicking START WORKOUT which will start the first timer. You can also click on Detailed info and select where you want to start. Members will be able to skip, pause, auto-play the next timer, etc. and non-members will only be able play and stop timers.

How do you prepare for a workout?

Show onscreen Show detailed layout

Your Scoring

Record your scoring for this workout.
You can edit and delete existing scorings here.

Public Scoring

Record your scoring for this workout.

Workout Scoring

If a workout is scored, click the icon at the bottom of the workout if there is one. If a task (part of the workout) has a scoring, click the link from there and record against each task, only available when “Show detailed layout” is active. If neither of the two is present click on the Record your scoring for this workout link under the Your Scoring heading. You can edit your scorings here.

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SET NEW GOALS FOR THIS WORKOUT

Workout designed by Taco Fleur from IKU™ and Cavemantraining™.

Hundreds of high-quality videos to follow along to and learn the proper kettlebell technique
Hundreds of high-quality videos to follow along to and learn the proper kettlebell technique

Kettlebell Class Videos

Select a tab from below to watch the videos for this kettlebell class/workout.

Set Goals

Setting goals is one of, if not the most important things that you can and should do for your workouts. Setting goals will keep you motivated and also on that path of progressing and reaching new levels of fitness, strength, or power.

You can set goals for the workout, the tasks, or even an exercise. This is the generic goal-setting area for you.

If an exercise under the Detailed view has this icon, then you can set a goal for that exercise by clicking or tapping it.

Programming

There is no requirement for switching, but understand muscular fatigue and your muscular endurance to program the right sets to break up the whole set. There is an ebook with more details on Amazon and Cavemantraining.

Do you want to communicate with a professional about how to program this kettlebell workout and others so that you can create your own routine and see results? As an IKU™ gold member, you get access to our coaches for exactly that.

Picking the right kettlebell weight?
Calculate your 1RM.

Kettlebell progression before and after photos.

Scoring

Review and recount your reps before submitting your video. Confirm in your submission that you have reviewed and recounted your reps. A great way to recount your reps is by speeding up the video × 4 or even up to × 8. Check the full details for a valid rep on the official page here but know that all member videos are located on this page.

You can record multiple scorings against a workout so that you can record the exact scoring for each task. On some workouts, you can record your scoring directly against a task. To see if this is available, click on “Show detailed layout” just about the workout details.

You can also select “Unscored” from the scoring dropdown and then enter all your scoring details in the text box.

Record your scoring for this workout.
Check your recorded scoring.
How do you score kettlebell workouts?

Social media kettlebell community
CREATE A MEET-UP FOR THIS WORKOUT
RATE AND REVIEW THIS WORKOUT

Questions or Interaction

Do you have questions about the workout/exercises? As a platinum member, you get access to our coaches in a private group, but you can also join our public group in which the whole community can respond (48,000+ members).

Social Media

Post on social media that you completed this workout.

You have not marked this workout as complete yet. Once you mark it as complete, a suggestion of what to post on social media will be prepared below with added hashtags. If you add a review for this workout or record a score, then that will also be made available.

Tag us on:

Instagram: Taco Fleur, Anna Junghans, IKU
TikTok: Taco Fleur, Anna Junghans
Pinterest: Cavemantraining
Facebook: Taco Fleur, Anna Junghans, IKU, Cavemantraining
Community: Facebook, Reddit
YouTube: Cavemantraining, IKU

Badges

Check the badges you earned for workouts.

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Level 1
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Scaling

No scaling info was added for this workout, but you can click on the link below to read important info on how to scale your kettlebell workouts.

Do you want to talk to a real person about how to adjust this workout and get you seeing results? As a platinum member, you get access to our coaches for exactly that.

How do you scale kettlebell workouts?

Common Mistakes

Each kettlebell exercise has a certain collection of mistakes that are commonly made, and we’ve collected those over 2 decades and show you how to correct those. You can research our website by going to the exercises used in this workout.

Feedback

Have you enjoyed the workout? Let us know in the comments or on social media. You can also include your scoring and submit your heart rate graphs.

Found something missing or not working? Let us know here.

For full copyright details on the publicly listed workouts, please see here. Workout author.

Rating and Review

No reviews found yet! Be the first to leave one.

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Kettlebell Workout Author Taco Fleur

  • StrongFirst SFG2 Certified
  • International Kettlebell Sport & Fitness Association (IKSFA) Certified Kettlebell Sport Coach
  • Russian Girevoy Sport Institute (RGSI) Certified Kettlebell Coach
  • International Kettlebell & Fitness Federation (IKFF) Certified Kettlebell Teacher
  • Kettlebell Sport Rank 1
  • HardstyleFit Kettlebell Level 1 Certified Instructor.
  • CrossFit Level 1 Trainer
  • CrossFit Judges Certificate
  • CrossFit Lesson Planning Certificate
  • Kettlebells Level 2 Trainer
  • Kettlebell Science and Application
  • MMA Fitness Level 1 + 2
  • BJJ Purple Belt and more
  • Owner of Cavemantraining and IKU™ (International Kettlebell University)
  • Featured in 4 issues of the Iron Man magazine
  • Author on BoxRox

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