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WORK OUT
Kettlebell Monster

ARMAGEDDON

LevelAdvanced With Scaling Options
Duration26 to 30 min
EquipmentSingle Kettlebell and Bodyweight
IntensityModerate to vigorous
Log this workoutView logbook

Who is this for

Advanced With Scaling Options-level athletes with single kettlebell and bodyweight experience ready for moderate to vigorous intensity. Expect 26 to 30 minutes of work.

What you will learn

  • Repetitions workout format
  • Programming and weight selection
  • Workout scoring and benchmarking

Difficulty breakdown

LevelAdvanced With Scaling Options
IntensityModerate to vigorous
Duration26 to 30 min
EquipmentSingle Kettlebell and Bodyweight
Work time29 min 20 sec

Why this workout

This is an amazing workout based on a single kettlebell combo with 3 exercises, the clean, squat thruster, and reverse Turkish get-up. There are 3 tasks that are split with mobility/active recovery in between them. The tasks start shorter with heavier weight and then increase in duration but lower i...

About this workout

This is an amazing workout based on a single kettlebell combo with 3 exercises, the clean, squat thruster, and reverse Turkish get-up. There are 3 tasks that are split with mobility/active recovery in between them.

The tasks start shorter with heavier weight and then increase in duration but lower in weight.

ARMAGEDDON may feel like the end of the world but it will be the beginning of your pure kettlebell strength journey. You get overall strength, shoulder stability, core strength, hip flexibility, spinal flexibility, and so much more from this workout.

Kettlebell combo:

  • Clean from dead
  • Squat thruster
  • Reverse Turkish Get-up

Switch sides after each rep.

Mobility combo:

  • Deep squat into alternating horizontal shoulder abduction
  • Knee extension into arms overhead and thoracic hyperextension
  • Alternating lateral thoracic flexion

Task breakdown

ARMAGEDDON Strength, stability, and mobility Warm-up 3 × alternating cross knee to elbow 3 × squat Alternating bodyweight reverse TGU 6 minutes Workout Task 1 6 × kettlebell combo Time cap 4 minutes Task 2 Mobility combo 6 minutes 30 seconds countdown Task 3 8 × kettlebell combo Time cap 5:20 minutes Task 4 Mobility combo 6 minutes 30 seconds countdown Task 5 12 × kettlebell combo Time cap 8 minutes Kettlebell combo: • Clean from dead • Squat thruster • Reverse Turkish Get-up Switch sides after each rep Mobility combo • Deep squat into alternating horizontal shoulder abduction • Knee extension into arms overhead and thoracic hyperextension • Alternating lateral thoracic flexion Scoring Remaining seconds multiplied by the weight used Time cap needs to be met or the task doesn’t count Strategy: start heavy and go lighter on the next task; remember that you have about 40 seconds per combo so pick your weight wisely

Programming

Strategy: start heavy and go lighter on the next task; remember that you have about 40 seconds per combo so pick your weight wisely. We used the prep work to determine what weight to use.

Scoring

Remaining seconds multiplied by the weight used Time cap needs to be met or the task doesn’t count

The workout

Warm-up

Warm-up
As written by the coach
3 × alternating cross knee to elbow 3 × squat Alternating bodyweight reverse TGU 6 minutes
Task details
Task

Task 1

Repetitions4 minScoring: Remaining Seconds × WeightVigorousSteady
6 × kettlebell combo Time cap 4 minutes

Workout

Workout
As written by the coach

Task 1

6 × kettlebell combo Time cap 4 minutes

Task 2

Mobility combo 6 minutes 30 seconds countdown

Task 3

8 × kettlebell combo Time cap 5:20 minutes

Task 4

Mobility combo 6 minutes 30 seconds countdown

Task 5

12 × kettlebell combo Time cap 8 minutes
Task details
Task

Task 1

Work6 minModerateSteady
3 × alternating cross knee to elbow 3 × squat Alternating bodyweight reverse TGU
Task

Task 2

Active Recovery6 minLight to moderateSteady
Mobility combo
Task

Transition

Transition30 sec
Task

Task 3

Repetitions5 min 20 secScoring: Remaining Seconds × WeightVigorousSteady
8 × kettlebell combo Time cap 5:20 minutes
Task

Task 4

Active Recovery6 min
Mobility combo
Task

Transition

Transition30 sec
Task

Task 5

Repetitions8 minScoring: Remaining Seconds × WeightVery vigorousSteady
12 × kettlebell combo Time cap 8 minutes

Coach notes

Total work time
29 min 20 sec

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