Strength Endurance with Double Kettlebell Interval Workout Music
By Pamela MacElree of Kettlebell Athletics
The very first time I heard a Workout Muse track, BJ was visiting Philadelphia for a mastermind meeting, and a group of us had invaded one of our early morning bootcamp workouts. At the end of an already tough Urban Athlete Kettlebell workout, BJ decides we need to do a Tabata finisher, and out comes a Workout Muse track. BJ was right, there was no distraction of looking at the clock, no need to worry if you’ve missed counting a round. Workout Muse kept even the leading Bootcamp owners in line for their workout! (Plus we all got to experience the energy that BJ carries with him to every workout.)
When Workout Muse started releasing different tracks and different intervals, I was very excited to start using them on a regular basis not only for our client’s workouts but also for my own workouts. The 30/30 Mayhem track is an awesome rock track that fits perfectly into our Kettlebell workouts.
30-30 Mayhem Interval Workout Music Powered by Workout Muse will Launch in September 2009!
Check out this video, that shows one of our top Kettlebell workouts using Workout Muse. The 30/30 Mayhem track is perfect for heavier Kettlebell lifting days, the equal work to rest ratios are a very effective part of our training programs. This particular Kettlebell workout is great for strength endurance.
I recommend using a moderate weight to start and increase the number of rounds as you progress:
Double Cleans
Rack Hold
Double Front Squat
Rack Hold
Double Press/Push Press
The challenging part about this Kettlebell workout is that it uses a Kettlebell complex, where we use movements that easily transition from one to the next. As you can see in the video, one of the other challenges with this workout is to hold the Kettlebells in the rack position during the rest period, as active rest, only truly resting after the double Kettlebell push presses… KILLER!
Tags: 30-30 mayhem, interval training music, interval workout music, kettlebell athletics, pam macelree, urban athlete kettlebell workout, workout muse
Wow! That looks like quite the challenge! What size (weight) are the kettlebells being used? How do you determine what weight to start with? I have never used them and I would love to try them out!
Yikes no shoes!
Yeah, the no shoes scares me!
the no shoes is definitely scary… but I’m more fearful for the kettlebells than I am for Pam, ha ha
Pam Mac is no joke
Crank it!
BJ
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Coleen, These are 16kgs, beginners should stick with lighter weights or even work with singles. As for the no shoes… Kettlebell training is often done w/out shoes; you need not to worry about your feet. Barefoot training is actually very beneficial.
You look great! NICE WORK!
Ha Ha I like no shoe workouts! Bought my first single KB (7lb). This looks like a killer workout. Can KBs be used for building strength or are they better for strength-endurance? Also what’s a good KB weight for a newbie? Thanks:)
Hey Mary,
good to hear!
Like any training tool, load and work set duration dictate training effect.
Heavier loads and shorter duration work sets of 15-30 s will be more of a strength/power emphasis
Lighter loads and longer duration work sets of 40+ s in length will be more of a endurance/conditioning emphasis
does this make sense?
crank it!
BJ
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