THE ARGONAUT
THE ARGONAUT is a single kettlebell workout based on a combo.
Exercises: Clean, Swing, Row, Crunch, Bridge, Back Extension
Number of kettlebells required: One
Overall intensity: High
Approx. total working time: 32 minutes
Approx. total time with warm-up: 38 minutes
Overall benefits: Cardio, Core
Intervals of high-intensity AMRAPs with core work in between as active recovery. The kettlebell tasks were intense and got the heart rate in the red zone. The time for the intense tasks is reduced as we progress so that full effort can be put in on every task.
The work tasks consist of a combo that’s performed with a single kettlebell and repeated for tasks 1, 3, 5, and 7, but each time it’s repeated the duration of work is shorter. The combo is performed on the same side but you can switch sides whenever you start a new combo/round. Each intense task is broken up with active recovery in the form of core work.
Dead to racking means that you can bring the kettlebell from dead to racking in any way that suits you, i.e. clean it any way you want or think is efficient for this workout, I choose a dead clean. Swing to overhead means that you perform a single-arm swing and then end with the weight overhead, I choose to bring it overhead with a snatch after the swing but you could clean and push press it, etc. After the weight is brought overhead, it’s brought down into a hang and then rowed from a bent-over position, and after the row, you stand up with the weight still in your hand. So, you are basically performing a lift after your row. Then you can put the weight down and your chin needs to go to the ground any way that you want, I chose to perform the down phase of a CrossFit burpee and then back up without jumping or clapping. After this, you repeat the combo for as long as the AMRAP is.
The core work for task 2, back extensions are performed laying with the face facing the ground, pulling the shoulders as far away from the ground as possible, i.e. extending the spine. An upward dog is performed on the hands and feet and then pushing the hips into the ground while the shoulders stay high, squeezing the gluteals so that only the thoracic spine moves (extends). The downward dog is the opposite, you push the hips into the air as high as possible while on the hands and feet and folding at the hips. You move from the upward dog to the ground, flat, and then you push up into the downward dog position.
Task 4, is the crunch, which is performed laying on the floor face up, with knees bent, making sure the lumbar remains flat on the ground, and then crunch (flex) at the thoracic spine which can be cued as lifting the shoulder blades from the ground and then bringing the shoulders toward the hips. The side crunch is performed from the same position but this time laterally flexing the thoracic spine and reaching for your ankles. The bridge is performed from the same position and pushing the hips up and off the ground as high as possible.
Task 6, is the cross crunch, which is performed from the same position as the crunch, but this time you are reaching across with one elbow toward the opposite knee. The leg raise is performed laying flat pushing the lumbar into the ground, tensing, and then raising the straight legs up and then lowering again nice and slow.
Workout
Combo
Dead to racking
Swing to overhead
Row to stand up
Chin to ground
Task 1
5-minute AMRAP
Task 2
5-minute core work
4 × back extensions
4 × upward into downward dog push-ups
Task 3
4.5-minute AMRAP
Task 4
5-minute core work
4 × crunch
4 × side crunch each side
4 × bridge
Task 5
4-minute AMRAP
Task 6
5-minute core work
4 × alternating cross crunch
4 × leg raise
4 × bridge
Task 7
3-minute AMRAP
Scoring equals the total number of rounds times the weight.
Stick to the same weight.
Completed the workout? Record the details of how it all went to be able to measure progress.
Buy a t-shirt to show the world that you completed it. Remember, only if you actually completed a workout may you wear that t-shirt proudly.