Kettlebell Kings Blog

Functional Bodybuilding Part 3 - Awaken Training Series

Posted by Kettlebell Kings on Apr 4, 2018 1:00:30 PM

Workout 3 - Awaken Training Series 3.0 

By Marcus Filly: 

We are coming to you today with a representative workout from Awaken Training Series 3.0. As with the previous two workouts we released to you, we have made some edits to the exercises by changing the loading implement to a kettlebell. What can be done with a dumbbell or barbell can often be done with a kettlebell with equal or more potent stimulus. The emphasis in this session today is primarily upper body pushing. There is some single leg knee flexion work to challenge mobility and hip stability, as well as one of our "intensity" conditioning workouts that is meant to be done as fast as you can with quality movements on the kettlebells. I hear often that people are concerned to push themselves cardiovascularly when doing weight training. The truth is that when the respiratory rate gets elevated and blood pressure is up from moving under fatigue, there are new methods of bracing and core engagement that take place to achieve movements that under a non-fatigue setting wouldn't turn on. It is a great way to add something new to your training periodically. 

Warm Up

 3 Sets, rest as needed between sets



10m Goblet Duck Walk


10 Kettlebell Windshield Wipers 


The warm up above is definitely one that is aimed at some hip and scapular engagement, along with some good rotational core work. Both set you up well for the session ahead. 



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Topics: Marcus Fily, Functional Bodybuilding

Functional Bodybuilding Part 2 - Awaken Training Series

Posted by Kettlebell Kings on Feb 19, 2018 5:44:10 PM

Our series on workouts with a kettlebell flavor from Awaken Training Series, a 12-week online Functional Bodybuilding program with Marcus Filly, continues below.

Workout 2 - Awaken Training Series 2.0 

Awaken Training Series 2.0 progresses from the 1.0 program with some additional splits and movement pairings. In today's example session we are hammering the legs and the posterior chain. We begin with a warm up that is time focused. In an Every Minute On the Minute (EMOM) format like this you begin a clock and perform a new exercise at the top of every minute for 3 minutes and then repeat for 4 cycles. The total time on the warm up is 12mins. On the first minute you perform 5 Single Leg Kettlebell Romanian Deadlifts per leg. Whatever time there is remaining in that first minute you will rest until beginning the second minute movement. After minute 3 is complete you return back to minute 1 and so on until 12 minutes or 4 cycles are complete. This will get your hips and core to wake up!

If this is your first time reading a post in this series, make sure to check out Part 1.

Kettlebell Kings is excited to have Marcus Filly contribute a four part series for our followers about functional bodybuilding with a focus on kettlebells. Marcus has competed at the CrossFit Games six times, three times as an individual (2016 12th fittest) and three times as a team member (2012 6th fittest team). Marcus can be found at his website here: and social media @marcusfilly and @functional.bodybuilding

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Warm Up

Every Minute on the Minute for 12 minutes, In an Every Minute On the Minute (EMOM) format like this you begin a clock and perform a new exercise at the top of every minute for 3 minutes and then repeat for 4 cycles. The total time on the warm up is 12mins. 

  1. 5 Single Leg KB Romanian Deadlifts per Leg
  2. 30 Seated Banded Hip Abductions
  3. 20 second Kettlebell Side Plank per side


1st - 5 Single leg KB Romanian Deadlifts per leg


2nd - 30 seated banded hip abductions

we have resistance bands here if you do not have any 


3rd - 20sec kettlebell side plank - 20 seconds per side



In the following two super sets we are using some very slow tempos, and the time under tension in these movements will limit your loads. A knee flexion movement coupled with a hinging exercise is a great way to pre-fatigue the legs, thereby making the posterior chain work that much harder in the hinging movements. Start light and stick to the tempos closely. 

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Reminder on how to read these tempo prescriptions:

Each number represents the total number of seconds to complete the contraction or hold the isometric. 

(Example - 3331)

  • 1st Digit - Eccentric
  • 2nd Digit - Bottom Position
  • 3rd Digit - Concentric
  • 4th Digit - Top Position
"X" - means to move as fast as possible.  

A1. Duel Kettlebell rack Squat;  tempo 3331; 6,6,6,6 reps; rest 30sec 


A2. Staggered Stance Kettlebell Deadlift; tempo 2020; 4-6 reps per leg x 4 sets; rest 3mins  


Read below for a tough super Set!

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Topics: Marcus Fily, Functional Bodybuilding