Workouts
CO-A7·KB + Burpee Combos

Unilateral Surge

20 min1 KBAdvanced
Every minute on the minute
  • 1
    KB Single-Arm Clean + Press Left 4 complexes
    Clean into press
  • 2
    Burpees 10 reps
    No break, straight in
  • 3
    KB Single-Arm Clean + Press Right 4 complexes
    Match the left
  • 4
    KB Snatch alternating 8 reps
    4 left + 4 right, hand switch at top
Coach tip

Single-arm complex into burpees - advanced skill meets conditioning.

How to do it · Why it works
press

Builds vertical pushing strength and crazy-strong shoulders, triceps, and core.

  1. 1.Start in the rack - KB on the back of your forearm, elbow tucked
  2. 2.Brace abs and glutes hard, don't let your back arch
  3. 3.Press straight up, don't push the head forward
  4. 4.Lock out overhead, biceps by the ear
  5. 5.Lower with control to the rack
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
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
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