Single V.2 – The Ultimate Kettlebell Challenge
If you’re looking for a workout that builds strength, endurance, and total-body control, Single V.2 is exactly what you need. This high-intensity kettlebell workout is designed to challenge your grip, core stability, and explosive power with a seamless flow of movements that hit every major muscle group.
Whether you’re new to kettlebells or a seasoned pro, Single V.2 will push you to move efficiently, lift with control, and stay in the fight through every rep.
The Single V.2 WOD
Complete the following exercises:
- 12 Kettlebell Swings – A powerful hip-driven movement that fires up your glutes, hamstrings, and core.
- 12 Clean, Squat, Press – A dynamic sequence combining strength, stability, and endurance in one fluid motion.
- 12 Snatch – One explosive move that takes the kettlebell from the ground to overhead with speed and precision.
- 12 Step Up + Lunge – A lower body burn that tests balance, coordination, and leg endurance.
Repeat for multiple rounds, moving with power and efficiency. The goal is to maintain control and endurance through every phase of the workout.
Why This WOD Works
Full-Body Engagement – Every move in this workout activates your legs, core, and upper body, ensuring maximum efficiency.
Explosive Strength & Power – The swings, snatches, and presses build explosive force, while the step-ups and lunges challenge balance and endurance.
Grip & Core Control – The kettlebell demands stability and grip endurance, forcing your core to work overtime through every rep.
Scaling & Modifications
✔ Beginner? Use a lighter kettlebell and focus on controlled movements. Reduce reps if needed.
✔ Advanced? Increase weight, move unbroken through rounds, and focus on tempo to maximize time under tension.
How to Get the Most Out of Single V.2
- Brace Your Core – Every movement requires core engagement to maintain form and stability.
- Stay Explosive – Swings, snatches, and cleans should be fast but controlled for maximum power.
- Control the Press – Don’t rush the squat-to-press movement. Maintain strict control and full lockout at the top.
Think you can handle the intensity of the GRIT WOD Single V.2? Join us at Academy of Self Defense in Santa Clara and take on this kettlebell challenge.