Workouts
CO-A1·KB + Burpee Combos

Snatch & Surge

20 min1 KBAdvanced
Every minute on the minute
  • 1
    KB Snatch Left 8 reps
    Fluid, hip-driven, overhead lockout
  • 2
    Burpees 10 reps
    Full chest-to-floor, jump at top
  • 3
    KB Snatch Right 8 reps
    Match the left
  • 4
    Burpees 10 reps
    Same intensity as round 2
Coach tip

Two snatch minutes and two burpee minutes. No rest minutes. Welcome to advanced.

How to do it · Why it works
snatch

The king of conditioning lifts. Power, lungs, grip, mental toughness - all at once.

  1. 1.Start like a one-arm swing
  2. 2.Pull the KB high and punch your hand up through it
  3. 3.Lock out overhead in one fluid motion
  4. 4.Don't bang the wrist - punch through, don't curl over
  5. 5.Lower with control back to the swing
burpee

Full-body conditioning in one rep. Builds work capacity, mental grit, and burns serious calories.

  1. 1.Drop your hands to the floor, kick feet back to a plank
  2. 2.Chest to floor (or a controlled push-up)
  3. 3.Hop or step the feet back to your hands
  4. 4.Stand and jump with arms overhead, light clap if you like
  5. 5.Land soft, straight into the next rep - find a sustainable rhythm
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