IntervalWorkActive RecoveryScored WorkoutSingle Kettlebell
VENTUS
Heavy swings, sport snatches, and ten minutes of full effort.
Designed by
Taco Fleur
A Cavemantraining workout · presented by KETTLEBELL MONSTER
Three-task workout combining maximal-effort hardstyle swings, sport-style snatch holds, and a scored 10-minute full snatch set with one switch.
28 min
of work
30 min
workout, including rest
High
intensity
Optional, if you have the time: follow-along warm-up 8 min · follow-along prep work 15 min. Otherwise, just do the workout.
The workout as written. Task 1 uses 80–85% of your one-rep max for the hardstyle swings and your working weight for the GS snatch holds. Task 3 is a scored 10-minute full snatch set with one switch. Beginners replace Task 3 with clean and push press and reduce Task 1 swing weight. Advanced athletes target the upper end of the weight range and aim for efficient, consistent pacing in Task 3.
The last thing that you can adjust is, for example, instead of 10 minutes you can do six minutes of the full snatch. Then you can do eight minutes a month later, and then two months later you can do the full 10 minutes. That's also some of the things that you can adjust.
★ Includes exercise summaries and coaching notes
🔥
Warm-up
🎯
Prep work
Task 1Hardstyle swing build-up
Single kettlebell, two-arm grip
3xDouble Arm Hardstyle Swing
Task 2GS swing and snatch practice
Each SideSingle kettlebell, one arm
GS Swing
Single Arm Pendulum Full Snatch
💪
VENTUS
Task 1
10 rounds
Hardstyle swings
10s
Single kettlebell, two-arm grip
3xDouble Arm Hardstyle Swing
GS swing and snatch hold
One Side
20s
GS Swing
Single Arm Pendulum Full Snatch
GS swing and snatch hold (other side)
One Side
20s
GS Swing
Single Arm Pendulum Full Snatch
10s rest
Task 2🌿 Active Recovery
Flow
Cossack Squat → Windmill
Task 3Scored as Reps x Weight
Switch at Will
10m
Single kettlebell, one arm
Single Arm Hip Hinge Full Snatch
ScoreReps x WeightScore is reps multiplied by kettlebell weight used for Task 3 only. So if you do 40 reps with a 20 kg kettlebell, your score is 800.
Scoring
Reps x WeightTask 3 only. Total reps completed in 10 minutes multiplied by the kettlebell weight used (kg). One switch only — once you switch hands, that is your final side.
Example
42 reps × 20 kg = 840 points (440 lbs equivalent: 42 reps × 44 lb ≈ 1,848 lb-reps). If you switch at 5 minutes and complete 21 reps per side, your total is 42 reps × your working weight.
Videos
8 videos for VENTUS
1 introduction · 4 to study · 3 to follow along
FREE
VENTUS — Introduction · 3:32 · Free for everyone
By Taco Fleur
To study
To follow along
What you can do with this workout
Watch
Intro free, previews on all 7 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 4
Fits you
—
Guided walkthrough
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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.
- •If you cannot snatch yet, replace Task 3 with clean and push press for the full 10 minutes. Task 1 snatch holds can also be replaced with a clean into a timed overhead hold (push press to overhead, hold until time). Reduce Task 3 to 6 minutes if 10 minutes is too demanding, then build to 8 and then 10 over subsequent weeks.
Intensity breakdown
See how effort is spread across each section — know when to push and when to recover.
Task one, you're working with heavy weight, approximately 80 to 85% of your one RM. Task one is all about strength, technique, power, because the hard style swing is power. Then we go into task two, which is active recovery. Task three is medium weight, 50 to 55% of the 1 RM and we're doing 10 minutes of full snatch, but only one switch. It's very intense, because you need to go heavy and you're also doing power exercises and you're doing endurance.
Hardstyle swings
1m 40sHigh
GS swing and snatch hold
3m 20sHigh
GS swing and snatch hold (other side)
3m 20sHigh
Rest
1m 40sLow
Task 2 — Active recovery
10mLow
Task 3
10mMedium to high
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.
Glutes30%
Primary driver in both hardstyle swings and GS snatches — hip extension generates the force for every rep.
Shoulders20%
Stabilizing the overhead hold in Task 1 and through hundreds of snatch lockouts in Task 3 creates significant shoulder endurance demand.
Hamstrings20%
Loaded eccentrically in the hinge and hip-push-back position throughout Task 1 and Task 3.
Forearms (grip)15%
Single-arm snatch work across 10 minutes places sustained grip demand on one hand at a time.
Core10%
Bracing and anti-rotation through every swing and overhead lockout, particularly during the timed overhead holds in Task 1.
Lats5%
Active lat engagement at the top of the hardstyle swing and during the drop back from overhead directs the kettlebell and protects the shoulder.
Benefits
Power35%
Three hardstyle double-arm swings at 80–85% one-rep max in every round of Task 1 demand maximal explosive force production.
Endurance30%
The 10-minute scored snatch set in Task 3 builds specific grip, shoulder, and cardiovascular endurance under sustained single-arm load.
Strength20%
Heavy loading across 10 rounds in Task 1 develops posterior chain and shoulder strength through both hardstyle and sport-style mechanics.
Skill and Technique10%
Contrasting hardstyle and Girevoy Sport swing mechanics in the same workout builds technical range across both disciplines.
Mental Toughness5%
Ten rounds of heavy swings followed by a 10-minute scored set with one switch requires sustained focus and pacing discipline.
What's included
📚
5 study videos · 23 min
Preview exercise breakdowns — see proper form and technique
🎬
3 follow-along videos · 54 min
Press play and train along at the intended pace
⏱
3 timers
Guided intervals with audio cues for each round