✅ Simple, repeatable, and strength-biased. CRUSADER is a clean, disciplined strength-and-core session built around repeatable work cycles and total loaded volume. The workout alternates strict pressing with controlled core work, giving you the chance to challenge your shoulder endurance, trunk stability, and overall work capacity across eight rounds. Each cycle begins with two minutes of strict pressing using a single kettlebell. You may switch sides at will, allowing you to manage fatigue strategically while maintaining crisp vertical pressing mechanics. The objective is simple: accumulate as many high-quality presses as possible. Because the score is based on total weight moved, every rep matters and load selection plays a major role in performance. After the pressing block, you take a brief 30-second rest before transitioning into two minutes of continuous core work. You choose between a structured rotational sequence—leg raises, windshield wipers, cross crunches, and crunches—or a simpler option of downward dog toe touches performed rhythmically. Both choices target the trunk through flexion, rotation, and anti-rotation, reinforcing stability under fatigue. The full workout lasts eight cycles, giving you sixteen minutes of shoulder work and sixteen minutes of core work, paced by four minutes of short recovery windows. The structure encourages pacing, technical precision, and awareness of fatigue while still allowing athletes to push for high volume across the session. Scoring is straightforward: total weight moved equals total strict press reps multiplied by the kettlebell weight used. That means efficiency, pacing, and smart switching all influence not only how your shoulders feel but how well you rank. CRUSADER is ideal for athletes who want a simple but brutally effective format—shoulder strength, core control, and repeatable work cycles that build endurance, stability, and grit. Task 1 Strict press (switch at will) 2 minutes Rest 30 seconds Task 2

Explosive double-kettlebell intervals, brutal push-up max efforts, and a penalty system that punishes every missed round. Only the disciplined survive. Can you complete it? TRAUMA — The Double Kettlebell Power Assault TRAUMA is a high-intensity, no-excuses double kettlebell workout engineered to build explosive power, brute strength, and mental resilience. If you’re looking for a session that hits hard, moves fast, and leaves no doubt about your conditioning level — this is it. The warm-up primes your joints, lungs, and nervous system with dynamic mobility and GS-style half snatches to prep the hinge and overhead pathway. Then the real work begins. THE WORKOUT Task 1 — Power Intervals Double kettlebell hardstyle half snatch from dead into strict press. 20-second intervals × 10 rounds. High output. Zero compromise. Task 2 — Push-Up Max Effort 1 minute to empty the tank. Pure grit and upper-body endurance. 1 minute rest Task 3 — Strength Intervals Double kettlebell hardstyle half snatch from dead into bent-over row. 20-second intervals × 10 rounds. Pulling strength meets ballistic power. Task 4 — Push-Up Max Effort 1 more minute to prove what’s left. 1 minute rest Complete 3 cycles of this battery to earn your score. SCORING Only Tasks 2 and 4 are scored. Total push-ups × lowest kettlebell weight used in Tasks 1 & 3. Penalties apply when you miss interval rounds: - 1 miss = ×0.95 - 2 misses = ×0.90 - 3 misses = ×0.85 - 4 misses = ×0.80 - 5 misses = ×0.75 - 6 misses = ×0.70More than 6 = disqualified.This is an accountability workout — output matters. SCALING OPTIONS - Increase rest from 1 to 2 minutes - Reduce interval rounds from 10 to 8 - Increase interval duration from 20 to 30 seconds - Swap Half Snatch → Clean & Push Press - Use a single kettlebell instead of doubles ⭐ TOTAL ACTUAL WORKING TIME: ~26 minutes Full technique and follow-along videos are available for IKU members. Post your scores! Questions below.

Strength × Control × Core Stability This session blends power, balance, and endurance — testing both your strength and conditioning under pressure. You’ll move through three tasks designed to challenge your technique, stamina, and focus from start to finish. Requirement: We need at least 4 people to post about this workout in the community for another to be posted next week. Only fair, right? 😄 No use in posting weekly workouts if no one does them 🙏 Well, we know the IKU™ Inner Circle members have done this one. 🧩 TASK 1 — Alternating Lunge Dead Curl into Press 10-Minute AMRAP (As Many Rounds As Possible) 1 Side = 1 Round Aim for 25 reps minimum Movement Sequence: - Lunge back with one leg. - Perform a deadlift curl into press from the lunge. - Stand tall, return to start, and repeat on the opposite side. 🔥 Focus on smooth, controlled transitions — no rushing the form. This movement hits your legs, shoulders, and core hard while testing coordination and balance. Scoring: Multiply your total rounds × the weight used. ⚡ TASK 2 – CORE & ACTIVE RECOVERY BLOCK 6 Minutes Continuous Supine Spine Twists Crunches Leg Raises 💡 This section keeps the core active while allowing the heart rate to come down. Maintain steady breathing and a full range of motion. 🏋️‍♀️ TASK 3 — Strength Flow for Time 15 Reps per Side (Stick to One Side Before Switching) Movement pattern: Bent Over Dead Row → Lift → Hang Clean → Press → Overhead Reverse Lunge ⏱ 10-Minute Time Cap Focus on maintaining tension through every phase — each movement should flow seamlessly into the next. - Keep the spine neutral during rows. - Control the clean and press. - Step carefully into the reverse lunge. Scoring: Multiply your remaining seconds × the weight used. 🧮 FINAL SCORE Task 1: (Rounds × Weight) Task 3: (Remaining Seconds × Weight) Add both for your total score. 🔥 Goal: Test your total-body strength, control your breathing under load, and see how efficiently you can move through fatigue while keeping perfect kettlebell form.

🏋️‍♂️ SINGLE KETTLEBELL METCON A short, powerful METCON that hits your swings, your lungs, and your grit. A great short but sweet workout that delivers. The rep range and rest ratio are perfectly balanced, so you can give those swings the power they deserve. It finishes with a 4-minute AMRAP of dead start half snatches — a solid finisher that ties everything together. Tags: #hardstyle #rules 🔥 WARM-UP Task 1 (3x): - 10 sec Jumping Jacks - 10 sec Frankenstein Kicks - 10 sec (switch side) Task 2 (3x): - 10 sec Jumping Oblique Twists - 20 sec Hip Hinge Repeat the warm-up for 2 cycles total. 💪 WORKOUT TASK 1 - 15 sec – 6 medium to heavy Double-Arm Hardstyle Swings - 15 sec – Rest 🕒 8 rounds (4 minutes)Then 30 sec rest TASK 2 Active Recovery: - Alternating Deep Runner’s Lunge into Thoracic Rotation - Flow into Downward Dog and Child’s Pose 🕒 3 minutes Repeat Tasks 1 + 2 three times total. TASK 3 – FINISHER Dead Start Half Snatch - 4 min AMRAP - Use your lightest weight of the session (~60% of 1RM) ⚙️ RULES - Task 1 reps must be completed within 15 seconds — otherwise, the set doesn’t count. - Task 3 is performed with the lightest weight used in the workout. 📊 SCORING - Task 1: Total reps × lowest weight used - Task 3: Total reps × lowest Task 1 weight IKU™ Members get full access to the follow-along, prep, and technique videos.

Kettlebell Combo: - Hip hinge deadlift - Hang clean - Shoulder press - Overhead reverse lunge - Rack - Bent-over row - Hang lift - Dead to the ground Weight selection: As heavy as possible, with which you can complete the workout; It’s ok to drop down in weight during the workout. Task 1 Kettlebell Combo (see intro)30 seconds to complete the combo per side 12 minutes Task 2 Finisher40 alternating dead row20 alternating shoulder press FOR TIME Access KETTLEBELL MONSTER™ to record your scoring and more. https://kettlebell.monster/session/marcus/