Nov 6 (edited) • Weekly W
PROTEUS (weekly workout)
Strength × Control × Core Stability
This session blends power, balance, and endurance — testing both your strength and conditioning under pressure. You’ll move through three tasks designed to challenge your technique, stamina, and focus from start to finish.
Requirement: We need at least 4 people to post about this workout in the community for another to be posted next week. Only fair, right? 😄 No use in posting weekly workouts if no one does them 🙏 Well, we know the IKU™ Inner Circle members have done this one.
🧩 TASK 1 — Alternating Lunge Dead Curl into Press
10-Minute AMRAP (As Many Rounds As Possible)
1 Side = 1 Round
Aim for 25 reps minimum
Movement Sequence:
- Lunge back with one leg.
- Perform a deadlift curl into press from the lunge.
- Stand tall, return to start, and repeat on the opposite side.
🔥 Focus on smooth, controlled transitions — no rushing the form. This movement hits your legs, shoulders, and core hard while testing coordination and balance.
Scoring: Multiply your total rounds × the weight used.
⚡ TASK 2 – CORE & ACTIVE RECOVERY BLOCK
6 Minutes Continuous
Supine Spine Twists
Crunches
Leg Raises
💡 This section keeps the core active while allowing the heart rate to come down. Maintain steady breathing and a full range of motion.
🏋️♀️ TASK 3 — Strength Flow for Time
15 Reps per Side (Stick to One Side Before Switching)
Movement pattern:
Bent Over Dead Row → Lift → Hang Clean → Press → Overhead Reverse Lunge
⏱ 10-Minute Time Cap
Focus on maintaining tension through every phase — each movement should flow seamlessly into the next.
- Keep the spine neutral during rows.
- Control the clean and press.
- Step carefully into the reverse lunge.
Scoring: Multiply your remaining seconds × the weight used.
🧮 FINAL SCORE
Task 1: (Rounds × Weight)
Task 3: (Remaining Seconds × Weight)
Add both for your total score.
🔥 Goal:
Test your total-body strength, control your breathing under load, and see how efficiently you can move through fatigue while keeping perfect kettlebell form.
💬 Post your scores, tag your training partner, and show the community how you crushed it!
You'll also find this workout on the KETTLEBELL MONSTER™ website, and IKU™ members have access to the full follow-along and technique videos.
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PROTEUS (weekly workout)
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