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Total Body Barbarian Intensity Workout

Total Body Barbarian Intensity Workout

Written by
September 8, 2014
Updated April 12, 2018

Workout Summary

The Total Body Barbarian Intensity Workout is a one-size-fits-all full body workout, engaging every muscle group to improve all aspects of overall fitness. The workout uses triplet sets incorporating both the barbell and the kettlebell to not only increase strength and conditioning, but strip away bodyfat and improve mobility as well as flexibility.

Workout Instructions

After completing all exercises in group A, rest 60 seconds and repeat for a total of 5 rounds. The same instructions apply to all exercises in group B.

A1: Barbell 3-Way Lunge Complex – 5 rounds x 5 reps
A2: Alternating Explosive Kettlebell Push-Up – 5 rounds x 10 reps
A3: Barbell Burpee – 5 rounds x 10 reps

B1: Barbell Squat Press (Thruster) – 5 rounds x 8 reps
B2: Kettlebell Windmill Deadlift – 5 rounds x 5 reps each side
B3: 2-Hand Kettlebell Swing – 5 rounds x 20 reps

Other Workout Details

Workout Created By: John Wolf
Workout Demonstrated By: Muhammad Weusi
Equipment Used: Onnit Kettlebells, Barbell

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John Wolf is Onnit's Chief Fitness Officer, and an expert in unconventional training methods such as kettlebell, steel club, and suspension training. With 15-plus years of experience in the fitness industry, he has worked with rehab clients and athletes of all levels. He moves like Spider Man and can deadlift more than 500 pounds any day of the week.
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