Kettlebell Workout SPARTAN WARRIOR
BY IKU™ AND CAVEMANTRAINING™
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There are several ways that you can interact with this stupendous 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
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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.
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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
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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.
INTENSITY
APPROX. WORKOUT DURATION
Average rating:
Reviews
The last few people who recently completed this workout said:
Absolutely loved this workout/challenge. The 3 moves are fabulous and can allow for heavy weight. I chose 12kg so that I could work on jerk technique but I believe I can lift heavier. Great workout and will be repeating for …
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- Description (general workout description or introduction)
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Workout Description
The rules on this page are the 2025 updated rules for the UKC SPARTAN WARRIOR.
Be part of a revolution!
The SPARTAN WARRIOR is part of the UKC (Unconventional Kettlebell Competitions) created many years ago by Cavemantraining™. The UKC has several unconventional disciplines to participate in online. This is the first one.
These are the options and requirements for the competition in general, but make sure to check each competition that is run, as it may have different requirements in regards to time, number of kettlebells, etc.
The combo to be performed is a kettlebell hang clean, jerk, and overhead reverse lunge.
Performed without putting the weight down for 6, 12, or 30 minutes.
It can be performed with one or two kettlebells.
Multiple switches are allowed with a single kettlebell.
One repetition starts in the racked position and ends in the racked position.
For the alternatives/scaled version, please check the scaling details below. The scaling alternatives are there so anyone can have a bit of fun and join in. Please check the details on how to score your set below.
Rest
Rest can be in any position where the kettlebell is either overhead or in a racking position.
When resting overhead the elbows are not allowed to flex.
Single Kettlebell
When using one kettlebell.
Switch
A switch needs to be achieved with a Hang Switch where the bell comes below the knee line.
What Leg to Use
When working with one kettlebell, for efficiency, it’s recommended that the leg that’s under the kettlebell remains in place while the other moves back. However, doing the opposite will not result in a no-rep.
Sequence
- Start in the racking position
- Drop the kettlebell into a hang and clean immediately
- Drop the kettlebell straight down
- The middle of the bell needs to pass the knee line
- No pause at the bottom
- One fast and uninterrupted pull back into racking (Clean)
- A good racking position needs to be achieved
- Jerk the weight overhead
- Start in the racking position
- Perform the first dip
- Drive the weight up
- Perform the second dip
- Push yourself under the weight
- The arm needs to be and remain extended
- Stand up
- Fixate for a split second (show control over the weight and prevent movement)
- Keep the weight overhead
- Perform the reverse lunge
- The arm needs to remain straight until the drop into racking happens
- Step back at least the space of one foot
- Gently touch the ground with the knee
- Come back up into a fully upright position
- Drop the kettlebell into the racking position
- Repeat
Validation
For the round (one combo performed) to be valid, the following validations need to take place:
- Valid racking position
- Elbow under the weight
- Kettlebell under the chin
- Hang clean
- The middle of the bell (the round bit) needs to pass the knee line
- The kettlebell should not touch the ground
- The kettlebell needs to end up in a valid racking position
- Jerk
- The first dip takes place (push press)
- The second dip takes place (under squat)
- In the under squat the arm(s) remains fully extended
- The arms remain extended until standing fully upright
- Overhead reverse lunge
- Keep the arm(s) overhead after the Jerk
- Lunge back with one leg and touch the ground with the knee
- The front foot should remain flat on the ground
- There should be a visible distance between the front foot and back knee
- A fully upright position should be achieved before dropping the kettlebell into racking
This is one valid round/rep.
No Rep
- Incorrect exercise
- No valid rep
Warning
- Switching in a way other than defined
- Incorrect exercise
- Touching the other kettlebell with the non-working hand (single kettlebell)
- No rep
Disqualifications
- Putting the weight down before time is up (unless you’re submitting a scaled version)
- Letting the weight hang for anything other than a hang clean or hang switch
- Unsafe lifting
- Three consecutive warnings
- Five warnings in total
User-submitted Content
Watch the last user-submitted video for this workout as completed by Yamagirrl.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.
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.
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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?
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
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SPARTAN WARRIOR 6 Minutes
Hang clean
Jerk
Overhead reverse lunge-
Combo
Exercise(s) to perform:
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1 ×
Kettlebell Hang Clean
(Combo)
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1 ×
Kettlebell Jerk
(Combo)
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1 ×
Single Kettlebell Overhead Reverse Lunge
(Combo)
AMRAP
For a duration of: 6 minutes
Moderate to vigorous intensity; State: Steady
Scoring for this task: Reps × Weight
Record your scoring for this task.
Add a note for this task
Explained in Layman’s Terms
Perform the exercises prescribed for as many times/rounds as possible within the given time frame of 6 minutes. When you complete the number of reps for each exercise one time that is considered one round, and you want to complete as many rounds as possible.
One round is whatever is prescribed as the exercises to perform. If there are no repetitions defined for an exercise, that means you only perform it once, otherwise you perform the exercise for as many reps as defined and then move on to the next exercise.
You should perform the exercises at a perceived intensity that feels Moderate to vigorous at a Steady pace, meaning that you want to keep going. Whether you can keep going depends on your condition and selection of weights. Adjust the weights if you can't keep going or when things become easy.
This task is scored, and you calculate it as Reps × Weight for this task.
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1 ×
Kettlebell Hang Clean
AMRAP
the whole of SPARTAN WARRIOR 6 Minutes is scored as
Rounds × WeightTo take your kettlebell training to the next level, improve efficiency, stay safe, receive professional coaching and/or feedback on your form and technique, post a full video or snippet of your workout in the private and exclusive inner circle. You can also ask our public kettlebell community (58,000+ members) for free advice.
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SPARTAN WARRIOR 12 Minutes
Hang clean
Jerk
Overhead reverse lunge-
Combo
Exercise(s) to perform:
-
1 ×
Kettlebell Hang Clean
(Combo)
-
1 ×
Kettlebell Jerk
(Combo)
-
1 ×
Single Kettlebell Overhead Reverse Lunge
(Combo)
AMRAP
For a duration of: 12 minutes
Moderate to vigorous intensity; State: Steady
Scoring for this task: Rounds × Weight
Record your scoring for this task.
Add a note for this taskExplained in Layman’s Terms
Perform the exercises prescribed for as many times/rounds as possible within the given time frame of 12 minutes. When you complete the number of reps for each exercise one time that is considered one round, and you want to complete as many rounds as possible.
One round is whatever is prescribed as the exercises to perform. If there are no repetitions defined for an exercise, that means you only perform it once, otherwise you perform the exercise for as many reps as defined and then move on to the next exercise.
You should perform the exercises at a perceived intensity that feels Moderate to vigorous at a Steady pace, meaning that you want to keep going. Whether you can keep going depends on your condition and selection of weights. Adjust the weights if you can't keep going or when things become easy.
This task is scored, and you calculate it as Rounds × Weight for this task.
-
1 ×
Kettlebell Hang Clean
AMRAP
the whole of SPARTAN WARRIOR 12 Minutes is scored as
Rounds × WeightTo take your kettlebell training to the next level, improve efficiency, stay safe, receive professional coaching and/or feedback on your form and technique, post a full video or snippet of your workout in the private and exclusive inner circle. You can also ask our public kettlebell community (58,000+ members) for free advice.
-
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SPARTAN WARRIOR 30 Minutes
Hang clean
Jerk
Overhead reverse lunge-
Combo
Exercise(s) to perform:
-
1 ×
Kettlebell Hang Clean
(Combo)
-
1 ×
Kettlebell Jerk
(Combo)
-
1 ×
Single Kettlebell Overhead Reverse Lunge
(Combo)
AMRAP
For a duration of: 30 minutes
Moderate to vigorous intensity; State: Steady
Scoring for this task: Rounds × Weight
Record your scoring for this task.
Add a note for this taskExplained in Layman’s Terms
Perform the exercises prescribed for as many times/rounds as possible within the given time frame of 30 minutes. When you complete the number of reps for each exercise one time that is considered one round, and you want to complete as many rounds as possible.
One round is whatever is prescribed as the exercises to perform. If there are no repetitions defined for an exercise, that means you only perform it once, otherwise you perform the exercise for as many reps as defined and then move on to the next exercise.
You should perform the exercises at a perceived intensity that feels Moderate to vigorous at a Steady pace, meaning that you want to keep going. Whether you can keep going depends on your condition and selection of weights. Adjust the weights if you can't keep going or when things become easy.
This task is scored, and you calculate it as Rounds × Weight for this task.
-
1 ×
Kettlebell Hang Clean
AMRAP
the whole of SPARTAN WARRIOR 30 Minutes is scored as
Rounds × WeightTo take your kettlebell training to the next level, improve efficiency, stay safe, receive professional coaching and/or feedback on your form and technique, post a full video or snippet of your workout in the private and exclusive inner circle. You can also ask our public kettlebell community (58,000+ members) for free advice.
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Your Scoring
Record your scoring for this workout.
You can edit and delete existing scorings here.
Public Scoring
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February 1, 2025 Yamagirrl:
SPARTAN WARRIOR – 12kg
Went very well and did one-switch. Made sure to focus on 2nd dip on the jerk.
Workout video
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.
SET NEW GOALS FOR THIS WORKOUT
Workout designed by Taco Fleur from IKU™ and Cavemantraining™.
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
No programming info was added for this workout, but you can click on the link below to read important info on how to pick the right weight for your kettlebell workouts.
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.
Scoring
Kettlebell Weights
- 8 kg / 17.6 lbs – Pink
- 12 kg / 26.4 lbs – Blue
- 16 kg / 35.2 lbs – Yellow
- 20 kg / 44.0 lbs – Purple
- 24 kg / 52.8 lbs – Green
- 28 kg / 61.6 lbs – Orange
- 32 kg / 70.4 lbs – Red
- 36 kg / 79.2 lbs – Grey
- 40 kg / 88.0 lbs – White
- 44 kg / 96.8 lbs – Silver
- 48 kg / 105.6 lbs – Gold
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?
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.
Scaling
For alternatives but not ranked, you can:
- perform the Hang Clean and Push Press into the Racked Reverse Lunge.
- pick your own working time without putting the weight down, i.e., 1, 2, 3, 4, or 5 minutes.
- pick your own weight rather than the required weight for your category.
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.
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.
Copyright
For full copyright details on the publicly listed workouts, please see here. Workout author.
Rating and Review
Reviews
Fantastic moves & FUN! (rated 10/10)
Absolutely loved this workout/challenge. The 3 moves are fabulous and can allow for heavy weight. I chose 12kg so that I could work on jerk technique but I believe I can lift heavier. Great workout and will be repeating for month of February!
Yamagirrl
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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