Workouts
CO-I3·KB + Burpee Combos

Double & Drop

20 min2 KBsIntermediate
Every minute on the minute
  • 1
    Double KB Clean 8 reps
    Both bells, explosive hip drive
  • 2
    Burpees 8 reps
    Full reps, full effort
  • 3
    Double KB Front Squat 8 reps
    Rack position, elbows high
  • 4
    Burpees 8 reps
    Match round 2 pace
Coach tip

Two burpee minutes with heavy KB work. This is real conditioning.

How to do it · Why it works
clean

Teaches the hip drive needed for power. Gets the KB to the rack for presses and squats.

  1. 1.Hike the KB back like a swing
  2. 2.Snap hips, pull the elbow into your ribs
  3. 3.Spear your hand through the handle as it rotates
  4. 4.Catch in the rack - KB on the forearm, no banging
  5. 5.Lower by guiding it back into the swing path
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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