TRAUMA is not your average kettlebell workout — it’s a test.

21d (edited) • Weekly W

Explosive double-kettlebell intervals, brutal push-up max efforts, and a penalty system that punishes every missed round.

Only the disciplined survive.

Can you complete it?

TRAUMA — The Double Kettlebell Power Assault

TRAUMA is a high-intensity, no-excuses double kettlebell workout engineered to build explosive power, brute strength, and mental resilience. If you’re looking for a session that hits hard, moves fast, and leaves no doubt about your conditioning level — this is it.

The warm-up primes your joints, lungs, and nervous system with dynamic mobility and GS-style half snatches to prep the hinge and overhead pathway. Then the real work begins.

THE WORKOUT

Task 1 — Power Intervals

Double kettlebell hardstyle half snatch from dead into strict press.

20-second intervals × 10 rounds.

High output. Zero compromise.

Task 2 — Push-Up Max Effort

1 minute to empty the tank.

Pure grit and upper-body endurance.

1 minute rest

Task 3 — Strength Intervals

Double kettlebell hardstyle half snatch from dead into bent-over row.

20-second intervals × 10 rounds.

Pulling strength meets ballistic power.

Task 4 — Push-Up Max Effort

1 more minute to prove what’s left.

1 minute rest

Complete 3 cycles of this battery to earn your score.

SCORING

Only Tasks 2 and 4 are scored.

Total push-ups × lowest kettlebell weight used in Tasks 1 & 3.

Penalties apply when you miss interval rounds:

1 miss = ×0.95
2 misses = ×0.90
3 misses = ×0.85
4 misses = ×0.80
5 misses = ×0.75
6 misses = ×0.70More than 6 = disqualified.This is an accountability workout — output matters.

SCALING OPTIONS