NEFARIOUS
NEFARIOUS
NEFARIOUS is a single kettlebell workout that’s simple in regards to it having only three exercises but it’s super tough because it’s endurance work. But don’t let that worry you if you’re not there yet, scale the workout.
Exercises: Clean, Jerk, Snatch
Number of kettlebells required: One
Overall intensity: High
Approx. total working time: 30 minutes
Approx. total time with warm-up and rest: 46 minutes
Overall benefits: Cardio, Muscular Endurance
Improve your sprint speed and resistance to fatigue.
This is an intense endurance workout, but remember, everything can be scaled as explained at the start of this book. The clean for this workout is performed with a pendulum, which means that the ankles are involved, this is the opposite of the hip hinge movement which does not involve the ankles. With the pendulum, the idea is to go with the flow and reduce the resistance. In other words, if you would do this with a powerful clean generating maximum power, then you would not last. This is about pacing, enduring, and lasting. There is a whole world out there based on kettlebell sport, i.e. competitive kettlebell lifting, and there is a whole online course that features hours worth of content, hence, the little information that I will provide here does not and can not do the topic justice.
The main thing to understand is that this is not a sprint. There has to be a difference in the way that you move/clean the weight or you won’t last, that difference is explained as simple as possible as being a push with the ankles involved while the hips stay connected to the arm(s) for as long as possible. The clean that most people are used to, is a clean for power, a clean that is performed with maximum speed, this is the opposite.
When I completed this workout these were my heart rate stats:
130 BPM average
172 BPM max
717 calories burned
The color zones that follow refer to the heart rate zones used by heart rate monitors.
Workout
15 minutes clean and jerk (orange zone)
10 minutes of active recovery (blue and green zone)
15 minutes full snatch (red zone)
Scoring
Reps × weight × multiplier and highest score wins
Multiplier
1.1 for clean and jerk
0.9 for clean and push press
1.1 for full snatch
0.9 for half snatch
0.8 for clean and push press
Penalty
Deduct 0.2 from the multiplier if the weight was put down at all
Deduct 0.05 from the multiplier for each switch more than one
Active Recovery
The active recovery is not specified, but you should work on whatever it is that your body lacks and you can use stretches, poses, and mobility work that has been covered in other workouts. The key is to be able to recover while you work on your mobility and flexibility, this means that you do not want to overload or fatigue anything before your last task of 15 minutes snatch.