APOCALYPSE
Strength, power, and mobility
Warm-up
Alternating cross-knee to elbow
Alternating Frankenstein kicks
Deep squat
90 seconds
Light alternating half snatch
90 seconds
2 cycles
Workout
After the 1 rep max, use a lighter weight for each following set.
1 RM strict press both sides
1 minute
Routine 1
2 minutes
1 RM snatch both sides
1 minute
Routine 2
2 minutes
2 reps strict press both sides
2 minutes
Routine 1
2 minutes
2 reps snatch both sides
2 minutes
Routine 2
2 minutes
3 reps strict press both sides
2 minutes
Routine 1
2 minutes
3 reps snatch both sides
2 minutes
Routine 2
2 minutes
4 reps strict press both sides
2 minutes
Routine 1
2 minutes
4 reps snatch both sides
2 minutes
Routine 1
Downward dog into child’s pose into quad stretch
Routine 2
Shoulder circles
Alternating lateral thoracic flexion with arm over
Deep squat
Kettlebell Monster
APOCALYPSE
A kettlebell interval workout for strength and power with mobility work
Who is this for
Intermediate-level athletes with single kettlebell and bodyweight experience ready for moderate intensity. Expect 21 to 25 minutes of work.
Difficulty breakdown
LevelIntermediate
IntensityModerate
Duration21 to 25 min
EquipmentSingle Kettlebell and Bodyweight
Work time24 min
Why this workout
You need a good selection of heavy kettlebells for this workout, which cycles through strength work, mobility, power work, and mobility. After the 1 rep max, use a lighter weight for each following set. Use the full time assigned for each task, meaning, no rushing! Routine 1 Downward dog into child’...
About this workout
You need a good selection of heavy kettlebells for this workout, which cycles through strength work, mobility, power work, and mobility.
After the 1 rep max, use a lighter weight for each following set. Use the full time assigned for each task, meaning, no rushing!
Routine 1
Downward dog into child’s pose into quad stretch
Routine 2
Shoulder circles
Alternating lateral thoracic flexion with arm over
Deep squat
Task breakdown
Scoring
You can track your 1RM and other weights used for each task or just track your 1RM weight.
The workout
Warm-up
Warm-up
As written by the coach
Alternating cross-knee to elbow
Alternating Frankenstein kicks
Deep squat
90 seconds
Light alternating half snatch
90 seconds
Task details
Task
Task 1
Work1 min 30 sec
Alternating cross-knee to elbow
Alternating Frankenstein kicks
Deep squat
90 seconds
Task
Task 2
Work1 min 30 sec
Light alternating half snatch
90 seconds
Workout
Workout
As written by the coach
1 RM strict press both sides
1 minute
Routine 1
2 minutes
1 RM snatch both sides
1 minute
Routine 2
2 minutes
2 reps strict press both sides
2 minutes
Routine 1
2 minutes
2 reps snatch both sides
2 minutes
Routine 2
2 minutes
3 reps strict press both sides
2 minutes
Routine 1
2 minutes
3 reps snatch both sides
2 minutes
Routine 2
2 minutes
4 reps strict press both sides
2 minutes
Routine 1
2 minutes
4 reps snatch both sides
2 minutes
Task details
Task
Task 1
Work1 minScoring: Weight
1 RM strict press both sides
Task
Task 2
Active Recovery2 min
Routine 1
Task
Task 3
Work1 minScoring: Weight
1 RM snatch both sides
Task
Task 4
Active Recovery2 min
Routine 2
Task
Task 5
Work2 minScoring: Weight
2 reps strict press both sides
Task
Task 6
Active Recovery2 min
Routine 1
Task
Task 7
Work2 minScoring: Weight
2 reps snatch both sides
Task
Task 8
Active Recovery2 min
Routine 2
Task
Task 9
Work2 minScoring: Weight
3 reps strict press both sides
Task
Task 10
Active Recovery2 min
Routine 1
Task
Task 11
Work2 minScoring: Weight
3 reps snatch both sides
Task
Task 12
Active Recovery2 min
Routine 2
Task
Task 13
Work2 minScoring: Weight
4 reps strict press both sides
Task
Task 14
Active Recovery2 min
Routine 1
Task
Task 15
Work2 minScoring: Weight
4 reps snatch both sides
Coach notes
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