This is not a workout that you want to be doing fast, so, no scoring. This is all about developing your coordination and stability. Just take your time to execute these movements with grace.
Kettlebell Monster
Apollo
Who is this for
Advanced-level athletes with single kettlebell and bodyweight experience ready for light to moderate intensity. Expect 21 to 25 minutes of work.
Difficulty breakdown
LevelAdvanced
IntensityLight to moderate
Duration21 to 25 min
EquipmentSingle Kettlebell and Bodyweight
Work time24 min
Why this workout
This kettlebell workout consists of several kettlebell flows and some mobility work in between.
About this workout
This kettlebell workout consists of several kettlebell flows and some mobility work in between.
Scoring
The workout
Warm-up
Warm-up
Task details
Task
Task 1
Work2 minLight to moderateSteady
Burpee
Squat
Arms overhead
Task
Task 2
Work2 minLight to moderateSteady
Single-leg hip circle
Frankenstein kick
Thoracic rotation
Task
Task 3
Work2 minLight to moderateSteady
Alternating reverse lunge
Arms overhead (lateral)
Workout
Workout
Task details
Task
Task 1
Work4 minModerateSteady
Clean
Bent-over row
Hang lift
Hang clean
Thoracic press
Switch sides
Task
Task 2
Work4 minLightSteady
Cat cow stretch
Opposite arm and leg extension
Task
Task 3
Work4 minModerateSteady
Narrow stance side clean
Narrow stance lateral clean
Narrow stance rotational press
Switch sides
Task
Task 4
WorkModerateSteady
Repeat task 2 and 3
Task
Task 5
Work4 minModerateSteady
Dead clean
Reverse lunge to dead
Split stance curl
Split stance press
Return to dead
Switch sides
Coach notes
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