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WORK OUT
Kettlebell Monster

ATLAS

LevelIntermediate
EquipmentSingle and Double Kettlebell and Bodyweight
IntensityModerate to vigorous
Log this workoutView logbook

Who is this for

Intermediate-level athletes with single and double kettlebell and bodyweight experience ready for moderate to vigorous intensity.

What you will learn

  • Programming and weight selection

Difficulty breakdown

LevelIntermediate
IntensityModerate to vigorous
EquipmentSingle and Double Kettlebell and Bodyweight

About this workout

Task breakdown

ATLAS WARM-UP 6 x jumping jacks 2 x squats 1 x CrossFit burpees 2 minutes Inchworm push-up Hip hinge into arms overhead 2 minutes alt. reverse lunge alt. thoracic rotation 2 minutes WORKOUT Double kettlebell Dead swingsnatch into alternating overhead reverse lunge 2 CrossFit burpees 12 minutes AMRAP 1 minute rest 5 minutes active recovery Downward dog into alternating runners lunge and twist 2 x bridge into kickout and squat get-up 80 Bent-over row Hang lift Hang clean Strict press FOR TIME

Programming

Task 1 is rounds multiplied by weight so go as heavy as you can. Task 3 allows you to switch at will so you can go heavier.

The workout

Warm-up

Warm-up
As written by the coach
6 x jumping jacks 2 x squats 1 x CrossFit burpees 2 minutes Inchworm push-up Hip hinge into arms overhead 2 minutes alt. reverse lunge alt. thoracic rotation 2 minutes

Warm-up

Warm-up
As written by the coach
2 x burpee 2 x jumping jack 1 minute Squat into alternating Frankenstein 1 minute 3 rounds

Workout

Workout
As written by the coach
Double kettlebell Dead swingsnatch into alternating overhead reverse lunge 2 CrossFit burpees 12 minutes AMRAP 1 minute rest Active recovery Downward dog into alternating runners lunge and twist 2 x bridge into kickout and squat get-up 5 minutes Bent-over row Hang lift Hang clean Strict press 80 reps of the combo FOR TIME

Workout

Workout
As written by the coach
Task 1 Double kettlebell 2 x squat deadlift Dead swingsnatch Strict press 6 jumping jacks 2 push-ups 14 minutes AMRAP   Task 2 Stretching and mobility Single leg quad stretch into reach 90/90 into fold Other side 2 minutes Childs pose into downward dog Alternating superman 2 minutes Repeat task 2 for a total of 2 rounds   Task 3 Alternating half snatch with speed switch 5 minutes Alternating strict press with speed switch 5 minutes

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