ULYSSES
Advanced strength and flexibility
CAVEMANROM
WARM-UP
3 × bodyweight get-up (each side)
20 × jumping jacks
3 × bodyweight windmill (each side)
6 × squat
3 × Curtsy lunge (each side)
10 × hip hinge into arms overhead
2 cycles of the warm-up
WORKOUT
2 × TGU lunge style (each side)
2 min (1 rep every 30 seconds)
30 seconds rest
4 × double windmill (each side)
2 min (1 rep every 15 seconds)
30 seconds rest
4 × bent press (each side)
2 min (1 rep every 15 seconds)
30 seconds rest
1 × double kettlebell overhead ninety-ninety get up (each side)
2 min (1 rep every minute)
30 seconds rest
4 × Sots press (each side)
2 min (1 rep every 15 seconds)
30 seconds rest
1 × racked reverse Curtsy get up (each side)
2 min (1 rep every minute)
30 seconds rest
2 × TGU squat style (each side)
2 min (1 rep every 30 seconds)
4 minutes of active recovery
2 cycles
Kettlebell Monster
ULYSSES
Who is this for
Advanced-level athletes with single and double kettlebell experience ready for moderate intensity. Expect 41 to 45 minutes of work.
Difficulty breakdown
LevelAdvanced
IntensityModerate
Duration41 to 45 min
EquipmentSingle and Double Kettlebell
Work time28 min
Why this workout
Advanced strength and flexibility
About this workout
Advanced strength and flexibility
Task breakdown
The workout
Warm-up
Warm-up
As written by the coach
3 × bodyweight get-up (each side)
20 × jumping jacks
3 × bodyweight windmill (each side)
6 × squat
3 × Curtsy lunge (each side)
10 × hip hinge into arms overhead
2 cycles of the warm-up
Workout
Workout
As written by the coach
2 × TGU lunge style (each side)
2 min (1 rep every 30 seconds)
30 seconds rest
4 × double windmill (each side)
2 min (1 rep every 15 seconds)
30 seconds rest
4 × bent press (each side)
2 min (1 rep every 15 seconds)
30 seconds rest
1 × double kettlebell overhead ninety-ninety get up (each side)
2 min (1 rep every minute)
30 seconds rest
4 × Sots press (each side)
2 min (1 rep every 15 seconds)
30 seconds rest
1 × racked reverse Curtsy get up (each side)
2 min (1 rep every minute)
30 seconds rest
2 × TGU squat style (each side)
2 min (1 rep every 30 seconds)
4 minutes of active recovery
2 cycles
Coach notes
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