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Kettlebell Monster

ARMADA

Several short AMRAPs with a fun but effective coordination exercise

LevelIntermediate
Duration21 to 25 min
EquipmentSingle Kettlebell and Bodyweight
IntensityModerate to vigorous
Log this workoutView logbook

Who is this for

Intermediate-level athletes with single kettlebell and bodyweight experience ready for moderate to vigorous intensity. Expect 21 to 25 minutes of work.

What you will learn

  • Scaling options for different levels

Difficulty breakdown

LevelIntermediate
IntensityModerate to vigorous
Duration21 to 25 min
EquipmentSingle Kettlebell and Bodyweight
Work time24 min

Why this workout

A 24-minute leg cardio workout with stretching. This workout is performed with a single kettlebell and has 5 tasks. The first task can be seen as a quick warm-up. Task 2 is a Kettlebell combo that requires some coordination, but you can use an alternative. Task 3 is a quick bodyweight cardio task fo...

About this workout

A 24-minute leg cardio workout with stretching.

This workout is performed with a single kettlebell and has 5 tasks. The first task can be seen as a quick warm-up. Task 2 is a Kettlebell combo that requires some coordination, but you can use an alternative. Task 3 is a quick bodyweight cardio task followed by task 4, which is stretching, i.e., active recovery, before you repeat tasks 2, 3, and 4. Task 5 is maximum reps of the Jerk.

Task breakdown

ARMADA A leg cardio workout with stretching 24 minute workout Warm-up 2 × Frankenstein kicks 2 × single leg hip circles 2 × lateral thoracic flexion with arm overhead 2 × thoracic rotations Repeat on the other side 4 rounds 3 × cross knee to elbow (both sides) 2 × squat 4 rounds Workout Task 1 2 × Frankenstein kicks (each side) 2 × Cross knee to elbow (each side) 2 × Jumping jack 2 minutes Task 2 Pass-through switch clean Jerk Overhead reverse lunge Switch at will 4 minutes AMRAP Task 3 Burpee into x-mountain climber 2 minutes AMRAP Task 4 Stretching (each side) Lateral thoracic flexion Thoracic rotation Hip extension Hamstrings 3 minutes REPEAT task 2 to 4 Max Jerk 4 minutes

Scaling

For the Pass-Through Switch Clean, you can use a Hang Clean and Swingclean as an alternative, or two Swingcleans.

The workout

Warm-up

Warm-up
As written by the coach
2 × Frankenstein kicks 2 × single leg hip circles 2 × lateral thoracic flexion with arm overhead 2 × thoracic rotations Repeat on the other side 4 rounds 3 × cross knee to elbow (both sides) 2 × squat 4 rounds

Workout

Workout
As written by the coach

Task 1

2 × Frankenstein kicks (each side) 2 × Cross knee to elbow (each side) 2 × Jumping jack 2 minutes

Task 2

Pass-through switch clean Jerk Overhead reverse lunge Switch at will 4 minutes AMRAP

Task 3

Burpee into x-mountain climber 2 minutes AMRAP

Task 4

Stretching (each side) Lateral thoracic flexion Thoracic rotation Hip extension Hamstrings 3 minutes REPEAT tasks 2 to 4

Task 5

Max Jerk 4 minutes

Coach notes

Total work time
24 min

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