Workouts
CO-A9·KB + Burpee Combos Signature

The KettleBurpee

20 min2 KBsAdvanced
Every minute on the minute
  • 1
    Double KB Swing 8 reps
    Max power, float at top
  • 2
    Burpees 10 reps
    Full extension jump at top
  • 3
    Double KB Clean + Push Press 8 complexes
    The full chain
  • 4
    Burpees 10 reps
    This is what the app is named after
Coach tip

This IS KettleBurpees. Log this monthly. Sub-20 with clean form is the goal.

How to do it · Why it works
swing

The KB swing is power, conditioning, and posterior chain in one. Builds an engine like nothing else.

  1. 1.Hike the KB back between your legs like a football snap
  2. 2.Snap your hips forward - the KB floats up on momentum
  3. 3.Arms are ropes, not cranes - never lift with the shoulders
  4. 4.Glutes and abs hard at the top, KB to chest height
  5. 5.Let it fall, hinge, repeat
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
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

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