High Intensity Conditioning (RPE 9)
A collection of high intensity (RPE 9) kettlebell and bodyweight classes for intermediate and advanced levels.
Choose from 10, 20 and 30 minute classes to be completed x1-2 times per week between BUTV strength classes, or a la carte when you need a sweaty session on the go.
Intermediate Level Key Movements: single arm swings, double cleans, two hand swings, push presses, optional low rep snatches and bodyweight movements with optional jumping.
Advanced Level Key Movements: a full range of ballistics, including but not limited to double swings, double push presses, snatches, double snatches and bodyweight movements with jumping.
A sample week combined with Bells Up TV classes could look like this:
Monday: Bells Up TV program class
Tuesday: 30 minute conditioning class
Wednesday: Bells Up TV program class
Thursday: 20 minute conditioning class
Friday: Bells Up TV program class
Saturday: optional 10, 20 or 30 minute conditioning class
Sunday: rest
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20 Minute Advanced Conditioning (RPE 9): Split Snatch Surrender
Trainer: Lacee
Duration: 20 minutes
Overall Intensity: RPE 9After a short bodyweight and kettlebell warm-up, Lacee leads you through short burst intervals of snatches and jumping split lunges, before putting it all together into a split snatch. This class is recommended only for those that are ...
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20 Minute Intermediate Conditioning (RPE 9): Single Bell Push
Trainer: Lacee
Duration: 20 minutes
Overall Intensity: RPE 9Single bell overhead conditioning in 30 seconds on, 30 seconds off intervals. This class is meant to be done with a moderate-weight bell so you can move quickly.
Equipment Recommendations: x1 moderate-weight kettlebell
Key Movement...
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20 Minute Intermediate Conditioning (RPE 9): Vikings By 20
Trainer: Missy
Duration: 20 minutes
Overall Intensity: RPE 9Today's session is a mix of overhead kettlebell work, with power and a focus on core control. This is a great class to pair after a leg-focused day or light upper-body strength work.
Equipment Recommendations: x2 light/medium bells
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30 Minute Advanced Conditioning (RPE 9): Fancy Footwork Swings
Trainer: Missy
Duration: 30 minutes
Overall Intensity: RPE 9Dynamic movements, with a side-step, added to single-arm swings.
Equipment Recommendations: x1 medium bell and x1 heavy bell
Key Movements: two-hand swings, goblet squats, side-step swings, split squat presses, snatches
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20 Minute Advanced Conditioning (RPE 9): Push Press+Snatch Mix
Trainer: Missy
Duration: 20 minutes
Overall Intensity: RPE 9Trust the trust in this overhead conditioning class. Explosive hip hinges, blend swings, and snatches in this high-intensity session.
Equipment Recommendations: x1 medium and x1 heavy bell
Key Movements: single arm swings, swing clea...
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20 Minute Advanced Conditioning (RPE 9): Double Trouble Snatch
Trainer: Missy
Duration: 20 minutes
Overall Intensity: RPE 9Bring your full energy and attention to this bells-out ballistics session. This session is taxing on the hands, so be sure to attempt only if you touch bells often and have calluses to prove it.
Equipment Recommendations: x2 light to ...
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20 Minute Advanced Conditioning (RPE 9): Lower Body Power
Trainer: Lacee
Duration: 20 minutes
Overall Intensity: RPE 9High Intensity Interval Training: one short burst/all out effort interval, one moderate-paced interval immediately after, one rest interval for full recovery. Bring your best effort for this class, as Lacee blends lower body movements ...
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20 Minute Advanced Conditioning (RPE 9): Cleans + Viking Presses
Trainer: Missy
Duration: 20 minutes
Overall Intensity: RPE 9Cleans, swings, and Viking power...
This advanced-level high-intensity session continues to work Viking press power, with a blend of explosive hip hinges and planks for "rest."
Equipment Recommendations: x1 light bell, x2 medium bell...
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20 Minute Advanced Conditioning (RPE 9): Cleans + Snatches
Trainer: Missy
Duration: 20 minutes
Overall Intensity: RPE 9Take it from us: your hands might need a breather and a manicure after cleans, snatches and swings. Lower body movements will spike your heart rate from the first moments of class, making this 20-minute session perfect if you need a b...
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10 Minute Advanced Conditioning (RPE 8-9): Not Pilates
Trainer: Lacee
Duration: 10 minutes
Class Type: Full VideoAdvanced level strength, mobility and cardio in one. This session blends the kettlebell standing windmill with a snatch to practice endurance and a solid overhead position.
This short duration set should feel like an overall RPE of 8-9.... -
20 Minute Intermediate Conditioning (RPE 9): Sweaty Selfie
Trainer: Lacee
Duration: 20 minutes
Overall RPE: 9Long intervals and decently long rest break: this class will keep you moving with limited recovery. The movements are simple and build to a final complex that's easy to remember, yet challenging to repeat!
Equipment Recommendations: x1 moderate...
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30 Minute Advanced Conditioning (RPE 8-9): Flawless
Trainer: Missy
Duration: 30 minutes
Overall Intensity: HIGH RPE 8-9Equipment Recommendations: x1 medium bell, x1 heavy bell
Key Movements: single arm swings, push presses and snatches
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20 Minute Intermediate Conditioning (RPE 9): Shake Weight
Trainer: Missy
Duration: 20 minutes
Overall Intensity: High RPE 8-9Equipment Recommendations: x1 light bell and x1 medium to heavy bell
Key Movements: single arm swings and push presses
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20 Minute Intermediate Conditioning (RPE 9): Need a fan?
Trainer: Missy
Duration: 20 minutes
Overall Intensity: High RPE 8-9Equipment Recommendations: x1 medium and x1 heavy bell
Key Movements: single arm swings, two hand swings, squats and hinged rows
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20 Minute Intermediate Conditioning (RPE 9): Flyknit
Trainer: Lacee
Duration: 20 minutes
Overall Intensity: RPE 91:1 fast work rest ratios make this overall RPE 9 session sweaty and quick.
Equipment Recommendations: x1 RPE 8 kettlebell swing weight bell for x10 reps or less
Key Movements: goblet squats, half burpees, kettlebell swings
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20 Minute Intermediate Conditioning (RPE 8-9): Dash to the Finish
Trainer: Missy
Duration: 20 minutes
Overall Intensity: High RPE 8-9Equipment Recommendations: x1 medium bell
Key Movements: hang cleans and lunges
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20 Minute Advanced Conditioning (RPE 9): Secret Snatch
Trainer: Lacee
Duration: 20 minutes
Overall Intensity: RPE 9Snatch practice, anyone? This HIGH intensity interval session is perfect if you're working on your kettlebell snatch, or need a quick session that packs a heart rate punch. You'll complete 54 snatches or single arm swings total after ...
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20 Minute Advanced Conditioning (RPE 8-9): Hot Potato
Trainer: Lacee
Duration: 20 minutes
Overall RPE: 8-9Warm up, then gear up for 10 uninterrupted minutes, just you and your bell. This sequence is considered advanced because it just doesn't stop. Become one with your bell and don't drop it like it's hot.
Equipment Recommendations: x1 snatch tes...
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20 Minute Advanced Conditioning (RPE 8-9): Young, Wild and Free
Trainer: Missy
Duration: 20 minutes
Overall Intensity: Moderate to HIGH RPE 8-9Equipment Recommendations: snatch test size bell and heavy bell
Key Movements: single arm swings, two handed swings, snatches, goblet squats
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30 Minute Advanced Conditioning (RPE 9): She-Ra
Trainer: Missy
Duration: 30 minutes
Overall Intensity: RPE 9Equipment Recommendations: one medium and one heavy bell
Key Movements: Turkish Get Ups, push ups, viking presses, two hand swings, snatches
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30 Minute Advanced Conditioning (RPE 8-9): Cardio Day
Trainer: Missy
Duration: 30 minutes
Overall Intensity: RPE 8-9Equipment Recommendations: x1 light kettlebell, x1 moderate weight kettlebell
Key Movements: dead stop cleans, single racked reverse lunges, snatches, single side planks