Save up to 40% on fitness, apparel, and more before Black Friday. Save up to 40% on fitness, apparel, and more before Black Friday. Shop Now
Total Body Barbarian Intensity Workout

Total Body Barbarian Intensity Workout

Written by John Wolf
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

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.
  • USA: Free shipping is offered on orders with a minimum subtotal of $100 less discounts. Free shipping is only available in the contiguous U.S. and excludes Fitness and Digital items.
  • Canada: USD $10 flat-rate shipping is offered on orders with a minimum subtotal of USD $100 less discounts. Excludes Fitness and Digital items.
For media inquiries please contact us at media@onnit.com.
With a subscription, you'll get your favorite Onnit products whenever you want at 15% off MSRP unless otherwise noted. All automatic, worry free, and with our same great money back guarantee.
Cancel or adjust your order at any time, hassle free. Your payment method will only be charged right before your order ships. The discount applied every time is 15% off MSRP (unless otherwise noted) or the current sale discount, whichever is greater. For more information, see the complete Onnit Subscription Terms & Conditions and Frequently Asked Questions.

Secure Shopping

We implement a variety of security measures to maintain the safety of your personal information when you place an order or enter, submit, or access any information on our website. We incorporate physical, electronic, and administrative procedures to safeguard the confidentiality of your personal information, including Secure Sockets Layer (SSL) for the encryption of all financial transactions through the website. We use industry-standard, 256bit SSL encryption to protect your personal information online, and we also take several steps to protect your personal information in our facilities. For example, when you visit the website, you access servers that are kept in a secure physical environment, behind a locked cage and a hardware firewall. After a transaction, your credit card information is not stored on our servers.