WorkoutsDouble KB Strength
Double KB Strength
20-minute kettlebell strength EMOM. 4 rounds of 5 stations, one minute per movement. Complete the reps and rest for the remainder of the minute. 1. Goblet Squat — 12 reps 2. Double KB Romanian Deadlift — 10 reps 3. KB Hip Thrust — 15 reps 4. KB Floor Press — 8 total reps, alternating arms 5. KB Bent-over Row — 10 reps Women: 16 kg single / 2 × 16 kg double. Men: 24 kg single / 2 × 24 kg double.
Equipment
- Kettlebell — 2x 24/16 kgKettlebell — 2x 24 kgKettlebell — 2x 16 kg
EMOM · 20' total
1' per interval
| Round | Kettlebell Front Squat2x 24/16 kg2x 24 kg2x 16 kg | Kettlebell Romanian Deadlift2x 24/16 kg2x 24 kg2x 16 kg | Kettlebell Hip Thrust24/16 kg24 kg16 kg | Kettlebell Floor Press2x 24/16 kg2x 24 kg2x 16 kg | Kettlebell Bent Over Row2x 24/16 kg2x 24 kg2x 16 kg |
|---|---|---|---|---|---|
| I | 12 | 12 | 12 | 12 | 12 |
| II | 12 | 12 | 12 | 12 | 12 |
| III | 12 | 12 | 12 | 12 | 12 |
| IV | 12 | 12 | 12 | 12 | 12 |
Score = Total rounds
The workout
EMOM · 20' total
4 rounds — 1' per interval
12 Kettlebell Front Squat
2x 24/16 kg2x 24 kg2x 16 kg
12 Kettlebell Romanian Deadlift
2x 24/16 kg2x 24 kg2x 16 kg
12 Kettlebell Hip Thrust
24/16 kg24 kg16 kg
12 Kettlebell Floor Press
2x 24/16 kg2x 24 kg2x 16 kg
12 Kettlebell Bent Over Row
2x 24/16 kg2x 24 kg2x 16 kg
Scoring
The score is the number of completed rounds.
Run it in Everground
Double KB Strength is available in the app.
Keep your logs, history, and progress, when you run the workout with Everground.
Movements
- Kettlebell Romanian Deadlift
- Kettlebell Hip Thrust
- Kettlebell Bent Over Row
- Kettlebell Floor Press
- Kettlebell Front Squat
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