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WORK OUT
Kettlebell Monster

ATHINON

LevelIntermediate
Duration26 to 30 min
EquipmentSingle and Double Kettlebell
IntensityModerate
Log this workoutView logbook

Who is this for

Intermediate-level athletes with single and double kettlebell experience ready for moderate intensity. Expect 26 to 30 minutes of work.

What you will learn

  • Scaling options for different levels

Difficulty breakdown

LevelIntermediate
IntensityModerate
Duration26 to 30 min
EquipmentSingle and Double Kettlebell

Why this workout

This is an awesome session to increase your snatch endurance and strength! I set my personal best of a 36kg Hardstyle snatch in this session, and Anna got the green beast of 24kg up. The prep work is used to calculate your 1RM if you don't know it yet. The workout has some great accessory work to im...

About this workout

This is an awesome session to increase your snatch endurance and strength! I set my personal best of a 36kg Hardstyle snatch in this session, and Anna got the green beast of 24kg up.

The prep work is used to calculate your 1RM if you don't know it yet. The workout has some great accessory work to improve your kettlebell snatch.

The design of the work is so that you start with heavy weight and low reps, as we progress through the workout the reps become higher and the weight lower. In between the sets we do important accessory and mobility work. We end on a high note with maximum reps one switch snatch.

Task breakdown

ATHINON Muscular endurance and strength Prep Work Find your 1RM and calculate the weight for the workout. Workout Task 1 30 seconds snatch 1 rep per 5 seconds @ 80% of 1RM 30 seconds rest Repeat on the other side Task 2 Accessory and mobility work Double kettlebell 2 minutes bent over row 2 minutes stiff legged deadlift 1 minute crucifix into alternating horizontal shoulder abduction into overhead Task 3 60 seconds snatch 1 rep per 5 seconds @ one weight down 30 seconds rest Repeat on the other side Task 4 Mobility work 2 minutes alternating light rear press 4 × 30 seconds split stance overhead hold 1 minute rest Task 5 90 seconds snatch 1 rep per 5 seconds @ one weight down 30 seconds rest Repeat on the other side 2 minutes rest Task 6 Max snatch each side at 50% of 1RM (one switch)

Scaling

You can use the clean and press, clean and push press, or clean and jerk as an alternative for the snatch. You can also regress to the half snatch.

The workout

Workout

Workout
As written by the coach

Prep Work

Find your 1RM and calculate the weight for the workout.  

Task 1

30 seconds snatch 1 rep per 5 seconds @ 80% of 1RM 30 seconds rest Repeat on the other side

Task 2

Accessory and mobility work Double kettlebell 2 minutes bent over row 2 minutes stiff-legged deadlift 1-minute crucifix into alternating horizontal shoulder abduction into overhead

Task 3

60 seconds snatch 1 rep per 5 seconds @ one weight down 30 seconds rest Repeat on the other side

Task 4

Mobility work 2 minutes alternating light rear press 4 × 30 seconds split stance overhead hold 1-minute rest

Task 5

90 seconds snatch 1 rep per 5 seconds @ one weight down 30 seconds rest Repeat on the other side 2 minutes rest

Task 6

Max snatch each side at 50% of 1RM (one switch)

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