High Intensity Conditioning (RPE 9)

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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High Intensity Conditioning (RPE 9)
  • 20 Minute Advanced Conditioning (RPE 9): Cleans + Snatches

    Trainer: Missy
    Duration: 20 minutes
    Overall Intensity: RPE 9

    Take 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...

  • 10 Minute Advanced Conditioning (RPE 8-9): Not Pilates

    Trainer: Lacee
    Duration: 10 minutes
    Class Type: Full Video

    Advanced 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: 9

    Long 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...

  • 30 Minute Advanced Conditioning (RPE 8-9): Flawless

    Trainer: Missy
    Duration: 30 minutes
    Overall Intensity: HIGH RPE 8-9

    Equipment Recommendations: x1 medium bell, x1 heavy bell

    Key Movements: single arm swings, push presses and snatches

  • 20 Minute Intermediate Conditioning (RPE 9): Shake Weight

    Trainer: Missy
    Duration: 20 minutes
    Overall Intensity: High RPE 8-9

    Equipment Recommendations: x1 light bell and x1 medium to heavy bell

    Key Movements: single arm swings and push presses

  • 20 Minute Intermediate Conditioning (RPE 9): Need a fan?

    Trainer: Missy
    Duration: 20 minutes
    Overall Intensity: High RPE 8-9

    Equipment Recommendations: x1 medium and x1 heavy bell

    Key Movements: single arm swings, two hand swings, squats and hinged rows

  • 20 Minute Intermediate Conditioning (RPE 9): Flyknit

    Trainer: Lacee
    Duration: 20 minutes
    Overall Intensity: HIGH RPE 9

    1:1 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

  • 20 Minute Intermediate Conditioning (RPE 8-9): Dash to the Finish

    Trainer: Missy
    Duration: 20 minutes
    Overall Intensity: High RPE 8-9

    Equipment Recommendations: x1 medium bell

    Key Movements: hang cleans and lunges

  • 20 Minute Advanced Conditioning (RPE 9): Secret Snatch

    Trainer: Lacee
    Duration: 20 minutes
    Overall Intensity: HIGH intensity RPE 9

    Snatch 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 swin...

  • 20 Minute Advanced Conditioning (RPE 9): Like a Maserati

    Trainer: Missy
    Duration: 20 minutes

    All-out explosive cardio, two balls of iron and minimal rest: don't let the low rep scheme fool you, this advanced-level class will push you to the max at an overall 9 out of 10 rate of perceived effort.

    Equipment Recommendations: x2 medium kettlebell

  • 20 Minute Advanced Conditioning (RPE 8-9): Hot Potato

    Trainer: Lacee
    Duration: 20 minutes
    Overall RPE: 8-9

    Warm 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...

  • 20 Minute Advanced Conditioning (RPE 8-9): Young, Wild and Free

    Trainer: Missy
    Duration: 20 minutes
    Overall Intensity: Moderate to HIGH RPE 8-9

    Equipment Recommendations: snatch test size bell and heavy bell

    Key Movements: single arm swings, two handed swings, snatches, goblet squats

  • 30 Minute Advanced Conditioning (RPE 9): She-Ra

    Trainer: Missy
    Duration: 30 minutes
    Overall Intensity: RPE 9

    Equipment Recommendations: one medium and one heavy bell

    Key Movements: Turkish Get Ups, push ups, viking presses, two hand swings, snatches

  • 30 Minute Advanced Conditioning (RPE 8-9): Cardio Day

    Trainer: Missy
    Duration: 30 minutes
    Overall Intensity: RPE 8-9

    Equipment Recommendations: x1 light kettlebell, x1 moderate weight kettlebell

    Key Movements: dead stop cleans, single racked reverse lunges, snatches, single side planks