Endurance
Endurance refers to your body’s physical capability to sustain an exercise for an extended period. It’s made up of two components: cardiovascular endurance and muscular endurance.
RAVENOUS
abdominals, back, core, full-body, glutes (butt and hips), hamstrings (back of upper leg), hips, latissimus dorsi (lats), legs, shoulders
26 to 30 MINUTES
I loved this workout. Task 1 features a simple yet highly effective combo that flows smoothly, incorporating a push-pull effect and repeated for 5 minutes. Task 1 is immediately followed...
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THRAX PART 1
ankles, calves (lower leg), chest, core, hamstrings (back of upper leg), hips, legs
31 to 40 MINUTES
This workout works on power for the lower body and strength and muscular endurance for the upper body. The design of the workout is low-heavy reps with 1 rep to...
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COMA
calves (lower leg), core, full-body, glutes (butt and hips), hamstrings (back of upper leg), hips, legs, quadriceps (front of upper leg), shoulders, trapezius (top of shoulders), upper back
21 to 25 MINUTES
COMA is a double kettlebell METCON workout with several short but intense tasks. The beauty about short tasks is that you can give it your all. Of course, you have...
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UNSTOPPABLE
core, legs, shoulders
21 to 25 MINUTES
This is such a great workout! You are working with heavy weights, performing a simple combo of clean and press, but you also have to work on pacing, as you...
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LAVA
full-body
31 to 40 MINUTES
This workout doesn’t look like much on paper and you’ll most likely want to go heavy with the weight, as did I, but I was so glad that I knew...
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BERSERK
full-body
26 to 30 MINUTES
If you like Longecycle Jerk, then you like going BERSERK with this double kettlebell workout. There is an alternative which is with one kettlebell and there are also progressions to...
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STOIC
core, forearms (lower arm), glutes (butt and hips), hamstrings (back of upper leg), legs, triceps (back of upper arms), upper back
26 to 30 MINUTES
Awesome double kettlebell work, low reps, heavy weight, followed by active recovery and repeated 10 times. 6 minutes to work on the body with active recovery to end with a...
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SPARTAN WARRIOR
core, legs, shoulders, trapezius (top of shoulders), triceps (back of upper arms)
6 MINUTES
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...
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