Dan John's "Cardio Cleans" Single Kettlebell Workout

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This single kettlebell workout is one of my favorites by Dan John. He calls it "Cardio Cleans" and you'll see why...
The complex goes like so:
Clean x 8 / Front Squat x 3 (each side)
Clean x 5 / Front Squat x 2 (each side)
Clean x 3 / Front Squat x 1 (each side)
1 round would suffice as a solid finisher.
3-5 rounds would be a nice workout in itself (take 3 minutes rest between rounds).
Use a hefty weight - 28 kg for men and 16 kg for women
0:00 Cardio Cleans kettlebell workout explanation
0:25 Learn from Dan John live (Lift-A-Palooza 2024)
0:41 Cardio Cleans kettlebell workout demonstration

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2 июн 2024

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Комментарии : 7

@ZackHenderson 7 месяцев назад

Learn from Dan live at Lift-A-Palooza January 27-28 (use code "earlybird" for $100 discount) zackhenderson.com/liftapalooza

@lebestark-official 7 месяцев назад

Love this!

@JosephAlanOliveros 7 месяцев назад

looks deceptively easy, which is the same thing i said about Dan John's Armour Building Complex until I tried it LOL

@In_dependent 7 месяцев назад

hey Zack, can you give more info on this please. How many sets ( considering the whole ladder is 1 set ) , what's the expected rest between sets? How heavy should one go? Presume if it's a cardio cleans, you'll do more than total of 2 minutes 🙂

@lesliedanielmolina 7 месяцев назад

Clean x 8 / Front Squat x 3 (each side) Clean x 5 / Front Squat x 2 (each side) Clean x 3 / Front Squat x 1 (each side) 1 round would suffice as a solid finisher. 3-5 rounds would be a nice workout in itself (take 3 minutes rest between rounds).

@ZackHenderson 7 месяцев назад

Hey! Check out the description for a bit more on programming ideas. Of course, any programming advice is subject to the individual athlete and his goals.

@lesliedanielmolina 7 месяцев назад

his single kettlebell workout is one of my favorites by Dan John. He calls it "Cardio Cleans" and you'll see why... The complex goes like so: Clean x 8 / Front Squat x 3 (each side) Clean x 5 / Front Squat x 2 (each side) Clean x 3 / Front Squat x 1 (each side) 1 round would suffice as a solid finisher. 3-5 rounds would be a nice workout in itself (take 3 minutes rest between rounds). 0:00 Cardio Cleans kettlebell workout explanation 0:25 Learn from Dan John live (Lift-A-Palooza 2024) 0:41 Cardio Cleans kettlebell workout demonstration