Kettlebell Monster

ALPHA

LevelIntermediate

Duration26 to 30 min

EquipmentDouble Kettlebell and Bodyweight

IntensityVigorous

Who is this for

Intermediate-level athletes with double kettlebell and bodyweight experience ready for vigorous intensity. Expect 26 to 30 minutes of work.

Difficulty breakdown

LevelIntermediate

IntensityVigorous

Duration26 to 30 min

EquipmentDouble Kettlebell and Bodyweight

Work time21 min

Why this workout

High-intensity interval training and core work

About this workout

High-intensity interval training and core work

Task breakdown

High-intensity interval training and core work Warm-up Squat 2 ×jumping jack 1 minute Hip hinge Hip circle both ways 30 seconds Scarecrow into arms overhead and thoracic rotations 30 seconds 3 rounds Workout Double kettlebell Round 1 Squat into jerk 90 seconds MAX REPS 60 seconds rest 2 ×alternating windmill 90 seconds 30 seconds transition Round 2 80 seconds work 70 seconds rest Everything else remains the same (90s + 30s) Round 3 70 seconds work 80 seconds rest — Round 4 60 seconds work 90 seconds rest — 5 minutes of active recovery work 30 seconds countdown Single kettlebell jerk MAX REPS 150 reps using 16 kg in 7 mins Switch at will

The workout

Warm-up

As written by the coach

Squat 2 × jumping jack 1 minute Hip hinge Hip circle both ways 30 seconds Scarecrow into arms overhead and thoracic rotations 30 seconds 3 cycles

Workout

As written by the coach

Double kettlebell work

Round 1

Squat into jerk 90 seconds MAX REPS 60 seconds rest 2 × alternating windmill 90 seconds 30 seconds transition

Round 2

80 seconds work 70 seconds rest 2 × alternating windmill 90 seconds 30 seconds transition

Round 3

70 seconds work 80 seconds rest 2 × alternating windmill 90 seconds 30 seconds transition

Round 4

60 seconds work 90 seconds rest 2 × alternating windmill 90 seconds 30 seconds transition 5 minutes of active recovery work 30 seconds countdown Single kettlebell jerk MAX REPS Switch at will