MORDAX

MORDAX is a double kettlebell workout for cardio and power.

Average BPM 147
Max BPM 168
48% in the red zone
202 calories burned in the workout
192 calories burned in the warm-up and prep work
Aerobic fitness
Improved the ability to sustain high-intensity effort for longer
Maximum and tempo training

This is a workout for power performed with double kettlebell but can also be scaled to single kettlebell work. Clean the weights with a dead start, if you want it super tough, use a dead clean with a squat movement, if you want it easier, use a pendulum movement, and if you want to sit in between, use a powerful hip hinge movement for the clean. Drop into the squat and come up with speed and explosiveness to make sure those weights are thrust up with most of the force from the legs. Drop the weights into racking, then drop into the backswing and snatch the weights overhead, drop back into the racking position, and perform a hang clean. Then bring the weights back to dead and drop down to the ground for two CrossFit burpees. Repeat the process for as many rounds as possible within 12 minutes.