APEX kettlebell

Cardio Crusher Circuit: Cassius Cam’s WOD

Workout by Cassius Cam

The focus here is on VO2 MAX!

We know...cardio can be daunting, boring and repetitive, right?

However, this workout will have you saving time on cardio days while retaining twice the benefit in half the time. 

Looking tough is one thing, but if you lack the heart and durability to apply it, those muscles aren’t anything but a cope. 

Let's get into it!

Equipment Needed

  • Kettlebell
  • Battle Ropes
  • Jump Rope
  • Plyo Box or stairs


Hop on an elliptical, rower or Stairmaster for a solid 10 minute warm up maintaining a steady pace until you break a light sweat. 

Follow that up with a dynamic stretch for 5 minutes.


Each exercise will be performed for 45 seconds a piece to complete a 3 minute round. 1 minute rest between rounds.  5 rounds total.

  • Kettlebell swings: Focus on hip extension and tightening your core.  Choose a weight you can comfortably control.
  • Battle Ropes: Drop your butt and maintain shoulder width foot placement.  Make it wavy!
  • Jump Rope: Don’t worry if you can’t skip like Sugar Ray, you’ll get there.  Don’t let your heels hit the ground.
  • Plyo Box: Power jump onto that box. Step down slowly to save your knees.  Focus on form, full power jumps and landing softly.


This workout is an all around barn burner for athletes, casual gym goers and anyone trying to lose serious weight.  It’s a brutal 20 minutes but it’s guaranteed to jumpstart your heart rate and build mental fortitude. 

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