Hero WOD · For time · All levels
Hulk Kettlebell Test
- Format
- For time
- Versions
- Introductory / Intermediate / Advanced
- Equipment
- kettlebells, dumbbells
Start at an appropriate intensity, prioritize technique, and stop if you experience chest pain, dizziness, or unusual shortness of breath. Use the low-impact substitutions and take longer rest whenever you need it. Do not attempt snatches without prior instruction and demonstrated proficiency. Stop the interval when technique deteriorates and rest as long as you need. Not required to unlock any other workout.
Choose your version
- Light kettlebell or dumbbell presses — 0:30
- Controlled kettlebell deadlifts — 0:30
- Bodyweight squats — 0:30
- Recovery — 2:30
Light bell or dumbbells only. Stop each interval early if technique fades.
Tracker
Now: Light kettlebell or dumbbell presses · 0:30 left · Next: Controlled kettlebell deadlifts
Pause, scale or stop whenever you need to — and stop the set the moment technique breaks down. Nothing is penalised.
Log this workout
Warm-up
- March, arm circles & hip openers — 5:00
- Light kettlebell deadlifts & halos — 2:00
Cool-down
- Slow walk & breathing reset — 2:00
- Shoulder, hip & thoracic stretches — 3:00
Modifications
Introductory 30-second, intermediate 45-second or advanced reference test intervals. Always choose a load you can control.
Exercise instructions
1. Double Kettlebell Strict Press
Form: Bells in the rack, ribs down, glutes tight; press straight up without leaning back.
Substitution: Single kettlebell or dumbbell press
2. Double Kettlebell Half-Snatch into Squat
Form: Only after coached instruction: clean, squat, then drive the bells overhead; lower to the rack before each snatch.
Substitution: Kettlebell clean practice or goblet squat
3. Kettlebell Deadlift
Form: Bell between the feet, hinge with a flat back, stand tall by squeezing the glutes.
Substitution: Dumbbell deadlift or hip hinge with a dowel
4. Goblet Squat
Form: Hold the bell at your chest, elbows inside knees at the bottom, stand through the whole foot.
Substitution: Bodyweight or chair squat