RoundsWorkBeginnerSingle and Double KettlebellModerate to vigorous
Prometheus Phase II DAY 1
Shoulder and chest strength work at 70 to 80 percent of your 1RM.
Designed by
Taco Fleur
A Cavemantraining workout · presented by KETTLEBELL MONSTER
A shoulder-and-chest strength session with double kettlebell pressing, floor chest presses, stabilizer work, swing high-pulls, and active recovery.
60 min
of work
90 min
workout, including rest
Medium to high
intensity
Optional, if you have the time: follow-along warm-up 9 min · follow-along prep work 10 min · follow-along cooldown 5 min. Otherwise, just do the workout.
★ Includes exercise summaries and coaching notes
🔥
Warm-Up
💪
Workout
Task 1
Shoulder and chest circuit 1
2 cycles
Double kettlebell
8xDouble Kettlebell Strict Front Press
Double kettlebell floor chest press
Double kettlebell
8xDouble Kettlebell Chest Floor Press
Double kettlebell overhead hold with step-outs
3 sets
20s
Double kettlebell
Overhead Hold with Step-Outs
Single kettlebell swing high-pull
Each Side
Single kettlebell, one arm
12xSingle Arm Swing High-Pull
Active recovery
Active Recovery5m
Task 2
Shoulder and chest circuit 2
2 rounds
Single kettlebell side press
Each Side
Single kettlebell, one arm
6xSingle Arm Side Press
Double kettlebell floor chest press
Double kettlebell
8xDouble Kettlebell Chest Floor Press
Single kettlebell bottoms-up press
Each Side
Single kettlebell, one arm
6xSingle Arm Bottoms-Up Press
Single kettlebell swing high-pull
Each Side
Single kettlebell, one arm
12xSingle Arm Swing High-Pull
Active recovery
Active Recovery5m
Task 3
Shoulder and chest circuit 3
2 rounds
Double kettlebell floor chest press
Double kettlebell
8xDouble Kettlebell Chest Floor Press
8 x double kettlebell jerk into a slow eccentric down phase
Double kettlebell
8xDouble Kettlebell Hardstyle Jerk
Single kettlebell armbar
Each Side
Single kettlebell, one arm
6xArmbar
Single kettlebell swing high-pull
Each Side
Single kettlebell, one arm
12xSingle Arm Swing High-Pull
Active recovery
Active Recovery5m
ScoreThis session is unscored. Progress is tracked by load, round count, and quality of execution over repeated weeks.
Scoring
Unscored strength session
Example
No score is recorded. Track load quality, rounds completed, and technique.
Videos
10 videos for Prometheus Phase II DAY 1
1 introduction · 4 to study · 4 to follow along
FREE
Prometheus Phase II DAY 1 — Introduction · 5:54 · 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.
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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 Prometheus Phase II DAY 1Example
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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.
Intensity breakdown
See how effort is spread across each section — know when to push and when to recover.
Double kettlebell overhead hold with step-outs
40sMedium to high
Active recovery
10mLow
Active recovery
10mLow
Active recovery
10mLow
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.
Shoulders35%
Strict front presses, overhead holds, side presses, bottoms-up presses, jerk eccentrics, and armbars make the shoulders the primary focus.
Chest25%
Double kettlebell floor chest press appears in all three circuits and is the primary chest movement.
Triceps15%
All pressing variations demand strong lockout and repeated elbow extension.
Upper Back15%
Swing high-pulls, armbars, and overhead stabilization require the upper back to organize and control the bells.
Forearms (grip)10%
Bottoms-up presses, swing high-pulls, carries into position, and armbars challenge grip and wrist control.
Benefits
Strength45%
The main loading prescription is 70 to 80 percent of 1RM, with repeated double kettlebell pressing and chest pressing across all three circuits.
Hypertrophy25%
Repeated sets of presses, floor chest presses, side presses, and jerk eccentrics create high upper-body volume.
Power15%
Swing high-pulls and double kettlebell jerk drives add explosive pulling and overhead power to the strength work.
Endurance15%
The 2 to 4 round structure and 45 to 90 minute duration require sustained output while preserving technique.
What's included
📚
5 study videos · 41 min
Preview exercise breakdowns — see proper form and technique
🎬
4 follow-along videos · 90 min
Press play and train along at the intended pace