FROM SPARTAN TRAINING:

The kettlebell is a key tool in a Spartan's arsenal for developing functional strength, muscular endurance, core strength, and grip strength. This week, Spartan SGX Coach Oliver Harvery-Vallender combined five intense work rates with short recovery times – a classic high-intensity interval workout – to demand that you be battle-ready in no time (about 15 minutes, to be exact).

What are the benefits of kettlebell HIIT workouts?

Working out at a high intensity with a kettlebell can improve your training in several key areas, including:

1. Improving aerobic endurance
2. Building foundational strength
3. Improving core strength
4. Enhancing overall cardiac health
5. Maintaining peak mobility and flexibility

01: Workout: Get a Grip!

A 15-minute AMRAP (as many rounds as possible) with 15 reps per exercise, per round.

1. 15 kettlebell high-pulls
2. 15 kettlebell swings
3. 50-foot suitcase carry (left hand)
4. 50-foot suitcase carry (right hand)
5. *Every time you put the kettlebell down, you owe 10 burpees!

02: Workout: Bellator

A 5-minute EMOM (every minute on the minute), where you'll do three total rounds (totaling 15 minutes), resting the remainder of every minute after you've completed the required reps. Rest 60 seconds between rounds, but not between exercises.

1. 20 squats
2. 10 burpees or burpee tuck jumps
3. 20 overhead shoulder presses or push presses
4. 60 mountain climbers
5. 20 alternating, single-arm kettlebell swings

03: Workout: Immortal Tabata

Four rounds per circuit before moving onto the next circuit. Then repeat both circuits again (four times each for eight total rounds of each circuit).

Tabata Circuit I - 4 rounds

1. Kettlebell thrusters
2. Squat thrusts

Tabata Circuit II - 4 rounds

1. Alternating kettlebell forward lunge
2. Push-ups

04: Workout: For Whom the Bell Tolls

Five rounds with 90 seconds between rounds, performing each exercise for 45 seconds and taking a 15-second rest between exercises.

1. Kettlebell shoulder press
2. Kettlebell swing
3. Bent-over, single-arm kettlebell row (switch hands every 5 reps)
4. Deadlift
5. Single-arm kettlebell clean (switch hands every 5 reps)
6. Alternating goblet lateral lunge

05: Workout: Bring It... to a Boil!

An E2MOM (every two minutes on the minute) with 10 total rounds and 10 reps per exercise where you'll rest the remainder of each two minutes after completing ALL of the required exercises.

1. 10 burpees with lateral jump over kettlebell
2. 10 kettlebell goblet squats
3. 10 jumping lunges