Start with heavy weights and finish with heavy if you can, but you can drop down during cycles 2 or 3 of the workout. Heavy is defined as what you can perform all the tasks with but none of the tasks are easy to complete with your weight selection.
Kettlebell Monster
Armus
Who is this for
Intermediate-level athletes with single and double kettlebell and bodyweight experience ready for moderate intensity. Expect 31 to 40 minutes of work.
What you will learn
- Rounds workout format
- Programming and weight selection
- Scaling options for different levels
- Workout scoring and benchmarking
Difficulty breakdown
LevelIntermediate
IntensityModerate
Duration31 to 40 min
EquipmentSingle and Double Kettlebell and Bodyweight
Work time36 min
Why this workout
A SHOULDER MOBILITY WORKOUT A great workout for shoulder strength, stability, and endurance, which are all part of mobility.
About this workout
A SHOULDER MOBILITY WORKOUT
A great workout for shoulder strength, stability, and endurance, which are all part of mobility.
Programming
Scaling
To scale this workout:
- Perform 2 instead of 3 cycles of the workout
- Reduce the working time from 25 seconds to 20 or 15 for the 25 second tasks
- Reduce the reps from 4 to 2 for the tasks that have 4 reps
Scoring
There is no scoring but a way to keep track of your progress is to keep track of whether you completed the workout as intended and with the same weight from start to finish. You then increase your weight over a period of time as you repeat the workout.
The workout
Warm-up
Warm-up
As written by the coach
Task 1
5 CrossFit burpees
2 Alternating thoracic rotation into arms overhead
10 Rounds
Task details
Task
Task 1
Rounds10 roundsModerateSteady
5 CrossFit burpees
2 Alternating thoracic rotation into arms overhead
Workout
Workout
As written by the coach
Task 1
One kettlebell racked and one overhead static hold
5s transition 25s hold per side
(both sides equals 1 minute)
1 minute
Task 2
Shoulder work:
Scapula adduction and arms overhead
Shoulder rolls
Scapula adduction and arms overhead
1 minute
Rest
30 seconds
Task 3
Double kettlebell static overhead hold
15s work 15s rest for 6 rounds
3 minutes
Task 4
Shoulder work:
Scapula adduction and arms overhead
Shoulder rolls
Scapula adduction and arms overhead
1 minute
Rest
30 seconds
Task 5
4 Kneeling windmills
(1 minute per side and both sides equals 2 minutes)
1 minute
Task 6
Shoulder work:
30s scapula abduction into adduction
30s scarecrows
1 minute
Rest
30 seconds
Task 7
4 Windmills
(1 minute per side and both sides equals 2 minutes)
2 minutes
Task 8
Shoulder work:
30s scapula abduction into adduction
30s scarecrows
1 minute
3 cycles of the workout
Task details
Task
Task 1
Work1 minModerateSteady
One kettlebell racked and one overhead static hold
5s transition 25s hold per side
(both sides equals 1 minute)
Task
Task 2
Work1 minLight to moderateSteady
Shoulder work:
- Scapula adduction and arms overhead
- Shoulder rolls
- Scapula adduction and arms overhead
Task
Rest
Rest30 sec
Task
Task 3
Work3 minModerateInterval
Double kettlebell static overhead hold
15s work 15s rest for 6 rounds
Task
Task 4
Work1 minLight to moderateSteady
Shoulder work:
- Scapula adduction and arms overhead
- Shoulder rolls
- Scapula adduction and arms overhead
Task
Rest
Rest30 sec
Task
Task 5
Work2 minModerateSteady
4 Kneeling windmills
(1 minute per side and both sides equals 2 minutes)
Task
Task 6
Work1 minLight to moderateSteady
Shoulder work:
- 30s scapula abduction into adduction
- 30s scarecrows
Task
Rest
Rest30 sec
Task
Task 7
Work2 minModerateSteady
4 Windmills
(1 minute per side and both sides equals 2 minutes)
Task
Task 8
Work1 minModerateSteady
Shoulder work:
- 30s scapula abduction into adduction
- 30s scarecrows
Coach notes
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