Favorite Fifteen: No. 8 – Double KB Superset

Favorite Fifteen: Jonathan’s Go-to Workouts

We continue with our next installment of my favorite fifteen workouts. This time it features two compound movements that are old standbys for building strength and stamina. Especially strength.

The Workout

Every minute for twelve minutes, alternate between the following:
Double KB Front Squat – 8 reps
Double KB Clean and Press – 4 reps

The movements are like the “Olympics” done in this video. The difference for this workout is that you’d do all of the front squats then all of the clean and presses. But you can get an idea as to the movements by watching the video:

How I Do It

I use double 53# bells. You could use uneven weights if you don’t have two of the same-weighted bells.

Explanation

This workout is really demanding on the whole body. I did this one this today, and here’s what it looked like. Set your timer for twelve minutes. The first minute, I did my eight double KB front squats. The second minute I did four double KB clean and presses. The third minute I went back to the squats, returning to the clean and presses for minute four, and so on. As with most supersets, most of my squat muscles (e.g., glutes, quads, lower back) got a rest when I was doing the clean and presses, and vice versa. Generally it amounted to about 30 seconds’ work followed by 30 seconds’ rest.