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WORK OUT
Kettlebell Monster

Athena

LevelAdvanced
Duration26 to 30 min
EquipmentSingle Kettlebell
IntensityModerate to vigorous
Log this workoutView logbook

Who is this for

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

What you will learn

  • MAX, AMRAP workout format
  • Jumping Jack, Bodyweight Turkish Get-Up, CrossFit Burpee, Kettlebell Turkish Get-Up, Single Kettlebell Dead Snatch
  • Programming and weight selection
  • Scaling options for different levels
  • Workout scoring and benchmarking

Difficulty breakdown

LevelAdvanced
IntensityModerate to vigorous
Duration26 to 30 min
EquipmentSingle Kettlebell
Work time26 min

Why this workout

Endurance, power, and cardio workout. It's endurance because there are two tasks of just burpees. Power because we have a grind followed by one of the most powerful kettlebell exercises, the dead snatch, followed by a less powerful exercise, the clean, and it's all cardio because your heart rate wil...

About this workout

Endurance, power, and cardio workout.

It's endurance because there are two tasks of just burpees. Power because we have a grind followed by one of the most powerful kettlebell exercises, the dead snatch, followed by a less powerful exercise, the clean, and it's all cardio because your heart rate will sky rocket through some of these tasks if not all.

Task breakdown

ATHENA Endurance, power, and cardio Warm-up 5 jumping jacks 1 bodyweight TGU (each side) 6 minutes Task 1 3 minutes max CrossFit burpees 1 minute transition Task 2 Turkish Get-up into dead snatch or clean and press 20 min AMRAP 1 minute transition Task 3 3 minutes max CrossFit burpees Scoring Number of rounds times weight for task 2 Total number of rep from task 1 and 3 times the outcome of task 2

Programming

This is a great but simple workout to repeat and work on increasing your scoring. Although simple in regard to the number of exercises and repetition, it's complex in regard to movements. When you use a medium weight, the workout can be repeated 2 to 3 times a week. A medium weight is approx. 40% to 50% of your 2RM.

Scaling

Scaling options are:
  1. Decrease the work time for task 1 and 3 to 90 seconds
  2. Break task 1 and 3 up into 90 seconds of work and 1 minute rest and then another 90 seconds work to complete the full 3 minutes
  3. Increase/add rest time to 2 or 3 minutes
  4. Reduce total working time of task 2
  5. Break task 2 up into two times 10 minutes with a break/rest in between
 

Scoring

Scoring: Total number of reps from task 1 and 3 times the outcome of task 2

The workout

Warm-Up

Warm-up
As written by the coach
5 jumping jacks 1 bodyweight TGU (each side) 6 minutes
Task details
Task

Task 1

Work6 minModerate
  • 5×
    Jumping Jack
  • 1×
    Bodyweight Turkish Get-Up
    On each side

Workout

Workout
As written by the coach
Task 1 3 minutes max CrossFit burpees 1 minute transition Task 2 Turkish Get-up into dead snatch or clean and press 20 min AMRAP 1 minute transition Task 3 3 minutes max CrossFit burpees
Task details
Task

Task 1

MAX3 minScoring: RepsVery vigorousSteady
  • 1×
    CrossFit Burpee
Task

Transition

Transition1 min
Task

Task 2

AMRAP20 minScoring: Rounds × WeightModerate to vigorousSteady
The TGU is performed to get into a standing position, then the weight is lowered to the ground and the dead snatch is performed to get the weight back overhead. The TGU is then finished. That is considered one round.
  • 1×
    Kettlebell Turkish Get-Up
    Single Kettlebell · Switch at will
  • 1×
    Single Kettlebell Dead Snatch
    Single Kettlebell · Switch at will
Task

Transition

Transition1 min
Task

Task 3

MAX3 minScoring: RepsVigorousSteady
  • 1×
    CrossFit Burpee

Coach notes

Total work time
26 min

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