Workout Routine

Free

Prometheus protocol

by jblank108

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Double kettlebell clean and press 5 reps x 10 sets Double kettlebell front squat 5 reps x 10 sets That's it

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Workout 1

Double clean and press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
60 sec
2
–
–
5
60 sec
3
–
–
5
60 sec
4
–
–
5
60 sec
5
–
–
5
60 sec
6
–
–
5
60 sec
7
–
–
5
60 sec
8
–
–
5
60 sec
9
–
–
5
60 sec
10
–
–
5
60 sec

Double clean and press

10×5

Double kettlebell front squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
60 sec
2
–
–
5
60 sec
3
–
–
5
60 sec
4
–
–
5
60 sec
5
–
–
5
60 sec
6
–
–
5
60 sec
7
–
–
5
60 sec
8
–
–
5
60 sec
9
–
–
5
60 sec
10
–
–
5
60 sec

Double kettlebell front squat

10×5