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WORK OUT
Kettlebell Monster

ARGOS

A single kettlebell push-pull Chipper workout with agility

LevelBeginner
Duration31 to 40 min
EquipmentSingle Kettlebell and Bodyweight
IntensityModerate
Log this workoutView logbook

Who is this for

Beginner-level athletes with single kettlebell and bodyweight experience ready for moderate intensity. Expect 31 to 40 minutes of work.

What you will learn

  • FOR TIME workout format

Difficulty breakdown

LevelBeginner
IntensityModerate
Duration31 to 40 min
EquipmentSingle Kettlebell and Bodyweight
Work time35 min

Why this workout

Now, 50 reps for a Chipper may not sound like much, but that's 100 chest presses, 100 cross crunches, 100 sit-ups, and 100 bent-over rows. Not to dismiss the 50 times you get down to the ground and back up. So, that's 400 reps, enjoy! As I'm writing this the following day, I can tell you that I am f...

About this workout

Now, 50 reps for a Chipper may not sound like much, but that's 100 chest presses, 100 cross crunches, 100 sit-ups, and 100 bent-over rows. Not to dismiss the 50 times you get down to the ground and back up. So, that's 400 reps, enjoy!

As I'm writing this the following day, I can tell you that I am feeling my gluteals, abs, and obliques. I'm not feeling the chest as I'm fairly conditioned for heavier chest presses, but overall, I'm feeling great.

There is a 4-minute warm-up and a 1-minute countdown, which you can remove to shorten the workout.

Task breakdown

4 minute free-style warm-up 1 minute count down Chest press Alternating cross-crunch Sit-up and do the other side Stand up Alternating bent-over row 50 rounds FOR TIME 35 minute time-cap The scoring equals remaining seconds multiplied by the kettlebell weight used.

The workout

Workout

WorkoutScoring: Remaining Seconds × Weight
As written by the coach
Task 1 4-minute free-style warm-up 1-minute countdown Task 2 Chest press Alternating cross-crunch Sit up and do the other side Stand up Alternating bent-over row 50 rounds FOR TIME 35-minute time-cap
Task details
Task

Task 1

Work4 minModerateSteady
4-minute free-style warm-up 1-minute countdown
Task

Task 2

FOR TIMEScoring: Time in Seconds Multiplied by WeightModerateSteadyCap: 35 min
Chest press Alternating cross-crunch Sit up and do the other side Stand up Alternating bent-over row 50 rounds

Coach notes

Total work time
35 min

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