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 - Increase rest from 1 to 2 minutes - Reduce interval rounds from 10 to 8 - Increase interval duration from 20 to 30 seconds - Swap Half Snatch → Clean & Push Press - Use a single kettlebell instead of doubles ⭐ TOTAL ACTUAL WORKING TIME: ~26 minutes Full technique and follow-along videos are available for IKU members. Post your scores! Questions below.

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.

🏋️‍♂️ SINGLE KETTLEBELL METCON A short, powerful METCON that hits your swings, your lungs, and your grit. A great short but sweet workout that delivers. The rep range and rest ratio are perfectly balanced, so you can give those swings the power they deserve. It finishes with a 4-minute AMRAP of dead start half snatches — a solid finisher that ties everything together. Tags: #hardstyle #rules 🔥 WARM-UP Task 1 (3x): - 10 sec Jumping Jacks - 10 sec Frankenstein Kicks - 10 sec (switch side) Task 2 (3x): - 10 sec Jumping Oblique Twists - 20 sec Hip Hinge Repeat the warm-up for 2 cycles total. 💪 WORKOUT TASK 1 - 15 sec – 6 medium to heavy Double-Arm Hardstyle Swings - 15 sec – Rest 🕒 8 rounds (4 minutes)Then 30 sec rest TASK 2 Active Recovery: - Alternating Deep Runner’s Lunge into Thoracic Rotation - Flow into Downward Dog and Child’s Pose 🕒 3 minutes Repeat Tasks 1 + 2 three times total. TASK 3 – FINISHER Dead Start Half Snatch - 4 min AMRAP - Use your lightest weight of the session (~60% of 1RM) ⚙️ RULES - Task 1 reps must be completed within 15 seconds — otherwise, the set doesn’t count. - Task 3 is performed with the lightest weight used in the workout. 📊 SCORING - Task 1: Total reps × lowest weight used - Task 3: Total reps × lowest Task 1 weight IKU™ Members get full access to the follow-along, prep, and technique videos.

Kettlebell Combo: - Hip hinge deadlift - Hang clean - Shoulder press - Overhead reverse lunge - Rack - Bent-over row - Hang lift - Dead to the ground Weight selection: As heavy as possible, with which you can complete the workout; It’s ok to drop down in weight during the workout. Task 1 Kettlebell Combo (see intro)30 seconds to complete the combo per side 12 minutes Task 2 Finisher40 alternating dead row20 alternating shoulder press FOR TIME Access KETTLEBELL MONSTER™ to record your scoring and more. https://kettlebell.monster/session/marcus/