IntervalAMRAPScored WorkoutIntermediateSingle and Double KettlebellVigorous
ASGARD: IMPROVE YOUR CARDIO DAY 2
Designed by
Taco Fleur
A Cavemantraining workout · presented by KETTLEBELL MONSTER
ASGARD-RR: 4 minutes work, 2 minutes rest, 4 cycles, then the Hardstyle Power Finisher. Day 2 of the IMPROVE YOUR CARDIO route.
21 min
of work
32 min
workout, including rest
High
intensity
★ Includes exercise summaries and coaching notes
💪
ASGARD-RR
Cardio cycles (4 min work / 2 min rest x4)
4 cyclesDouble kettlebell
ASGARD-RR
AMRAP
4m
Combo
Static Squat Dead Curl and Stand Up
Strict Shoulder Press
Wide Stance Bent-Over Row
Squat Deadlift
Perform the above as many times as possible within the time cap.
2m rest
🏁
Hardstyle Power Finisher
Task 15m rest
Task 2Hardstyle single-arm swing
Each Side
Single kettlebell, one arm
10xHardstyle Swing
Timers
Videos
2 videos for ASGARD: IMPROVE YOUR CARDIO DAY 2
1 to study · 1 to follow along
FREE
ASGARD: IMPROVE YOUR CARDIO DAY 2 — Follow-Along Workout · 20:05
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Guided intervals with audio cues.
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Fits you
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Intensity breakdown
See how effort is spread across each section — know when to push and when to recover.
ASGARD-RR
16mMedium
Rest before the finisher
5mLow
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.
Glutes20%
Glutes finish every stand and every swing
Core15%
Core resists rotation in the single-arm swing
Quadriceps15%
Quadriceps drive the squat dead curl stand-up and squat deadlift
Shoulders15%
Shoulders press and stabilise the rack
Back10%
Back rows from the hang
Forearms (grip)10%
Grip holds the hang, the row and the swing
Hamstrings10%
Hamstrings load the hinge in the swing
Biceps5%
Biceps curl the kettlebells from the floor
Benefits
Cardio40%
Four minutes work, two minutes rest: cardiovascular output
Power25%
Heavy Hardstyle single-arm swings add a ballistic power stimulus
Core20%
Single-arm swing anti-rotation under an asymmetric moving load
Mental Toughness15%
Completely out of breath by the final cycle, technique intact
What's included
📚
1 study video · 2 min
Preview exercise breakdowns — see proper form and technique
🎬
1 follow-along video · 20 min
Press play and train along at the intended pace
⏱
1 timer
Guided intervals with audio cues for each round