Warm-up
Squat into alternating cross knee to elbow
Alternating reverse lunge into arms overhead
1 minute
Single leg hip circle
Frankenstein kick
Thoracic rotation
30 seconds
Perform on the other side
3 cycles
Workout
Double kettlebell
Task 1
From dead to strict press into overhead alt. reverse lunge
4 minutes AMRAP
2 minutes rest
Task 2
From dead to half snatch into racked squat
4 minutes AMRAP
2 minutes rest
2 cycles
Kettlebell Monster
ATTICA
Who is this for
Intermediate-level athletes with double kettlebell experience ready for vigorous intensity. Expect 21 to 25 minutes of work.
What you will learn
- AMRAP workout format
- Workout scoring and benchmarking
Difficulty breakdown
LevelIntermediate
IntensityVigorous
Duration21 to 25 min
EquipmentDouble Kettlebell
Work time16 min
Why this workout
Strength and power The exercise description does not dictate the exact exercise variations, just that it needs to start from dead, and from dead means that you can choose how you perform the exercise required. For example, from dead to strict press means that you need to clean it and there are many ...
About this workout
Strength and power
The exercise description does not dictate the exact exercise variations, just that it needs to start from dead, and from dead means that you can choose how you perform the exercise required. For example, from dead to strict press means that you need to clean it and there are many kettlebell clean variations and it's your choice of which one you use.
From dead to half snatch means that you need to snatch it from dead, and there are many kettlebell snatch variations. You can clean and then snatch, you snatch straight from dead into overhead, you can use a backswing from dead into a snatch, and so on.
Task breakdown
Scoring
Only full rounds count. Multiply your rounds by the total weight used.
The workout
Warm-up
Warm-up
As written by the coach
Squat into alternating cross knee to elbow
Alternating reverse lunge into arms overhead
1 minute
Single-leg hip circle
Frankenstein kick
Thoracic rotation
30 seconds
Perform on the other side
Task details
Task
Task 1
Work1 min
Squat into alternating cross knee to elbow
Alternating reverse lunge into arms overhead
Task
Task 2
Work30 sec
Single leg hip circle
Frankenstein kick
Thoracic rotation
Task
Task 3
Work30 sec
Perform on the other side
Single leg hip circle
Frankenstein kick
Thoracic rotation
Workout
Workout
As written by the coach
Double kettlebell work but can be performed with single
Task 1
From dead to strict press into overhead alt. reverse lunge
4 minutes AMRAP
2 minutes rest
Task 2
From dead to half snatch into a racked squat
4 minutes AMRAP
2 minutes rest
Perform 2 cycles
Task details
Task
Task 1
AMRAP4 minScoring: Full Rounds × WeightVigorous
From dead to strict press into overhead alt. reverse lunge
Task
Rest
Rest2 min
Task
Task 2
AMRAP4 minScoring: Full Rounds × WeightVigorous
From dead to half snatch into racked squat
Task
Rest
Rest2 min
Coach notes
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