Skip to main content
WORK OUT
Kettlebell Monster

Babylon

LevelAdvanced With Scaling Options
Duration45+ min
EquipmentSingle and Double Kettlebell
IntensityVigorous
Log this workoutView logbook

Who is this for

Advanced With Scaling Options-level athletes with single and double kettlebell experience ready for vigorous intensity. Expect 45+ minutes of work.

What you will learn

  • Rounds workout format
  • Kettlebell Jerk
  • Programming and weight selection
  • Scaling options for different levels
  • Workout scoring and benchmarking

Difficulty breakdown

LevelAdvanced With Scaling Options
IntensityVigorous
Duration45+ min
EquipmentSingle and Double Kettlebell

Why this workout

A Monster Strength Workout With Double And Single Kettlebell Work This is an awesome long kettlebell strength workout with a double kettlebell combo @ 60 to 70% of your 1RM overhead reverse lunge. The rounds are not many, 15 rounds times twice the combo is just 30 reps of the combo. But the weight w...

About this workout

A Monster Strength Workout With Double And Single Kettlebell Work

This is an awesome long kettlebell strength workout with a double kettlebell combo @ 60 to 70% of your 1RM overhead reverse lunge. The rounds are not many, 15 rounds times twice the combo is just 30 reps of the combo. But the weight will require you to put in a lot of effort for the cleans, snatch, and overhead reverse lunges. Your heart rate will go up quite quickly, and you then have your grind with the TGU which will bring it down slightly. You then need to rest a bit to be able to put everything in on your next round, at least, this will happen once you’re several rounds into the workout.

The intensity of the workout is therefore up and down, which is great, and then we end with a little finisher of 50 single kettlebell jerks with just one kettlebell from the 2 that you’ve been using. There are plenty of alternatives and progressions available for this workout so that anyone can do it.

Warm-up and 5 rounds attempt.
Warm-up and 10 rounds attempt.

The whole body is used with this workout, but the prime movers are in the lower body. The core is doing a lot of work. The arms are working too, especially with regard to stabilization and with isometric contractions. So, in regards to how your body feels at the end of the workout, it is a full-body workout.

Programming

Double kettlebell @ 60 to 70% of your 1RM overhead reverse lunge. For the TGU and jerk you will use one of the two kettlebells, i.e. the same weight but single kettlebell. Minimum working time: 40 minutes If you're faster than the minimum time then you either:
  • Went too light with the weight
  • Scaled too much
  • Didn't invest the time into the TGU that it deserves
For frequency, once a week, or twice a week for advanced athletes.  This is a very intense and taxing kettlebell workout and thus produces high results.

Scaling

  • Use one kettlebell instead of two
  • Replace the half snatch with a clean and push press
  • Replace the overhead reverse lunge with
    • one overhead and one racked; or
    • both racked; or
    • both racked and single shoulder press
  • Replace the jerk with a push press
  • 10 rounds instead of 15 and minimum time worked equals 28 minutes
  • 30 jerks instead of 50

Scoring

Total time in seconds divided by total weight used for the combo. Lowest weight used is counted in case of dropping weight mid workout. Lowest score wins. Taco 56:37 @ 2 x 20kg = 40kg 3397 seconds / 40 = 84.925 Anna 46:02 @ 2 x 8kg = 16kg 2762 seconds / 172.625

The workout

Warm-Up

Warm-up
As written by the coach
1 × cross-over lunge into Curtsy lunge (each side) 4 × jumping jacks 1 × squat 6 minutes

Workout

WorkoutScoring: Time in Seconds Divided by WeightFOR TIME
As written by the coach
Double kettlebell @ 60 to 70% of your 1RM overhead reverse lunge Combo:
  • Clean from dead
  • Hang clean
  • Half snatch
  • Overhead alternating reverse lunge
  • Dead Repeat the combo twice
1 × alternating TGU 15 Rounds FINISHER 50 × Single Kettlebell Jerk (Switch at will) FOR TIME
Task details
Task

Task

Work6 minModerateSteady
1 × cross-over lunge into Curtsy lunge (each side) 4 × jumping jacks 1 × squat
Task

Task

Rounds15 roundsModerate to vigorousInterval
Double kettlebell @ 60 to 70% of your 1RM overhead reverse lunge
  • Clean from dead
  • Hang clean
  • Half snatch
  • Overhead alternating reverse lunge
  • Dead
× 2 1 × alternating TGU
Task

Finisher

WorkModerate to vigorousSteady
  • 50×
    Kettlebell Jerk
    Single Kettlebell · Rx ♂ 44 lb / 20 kg · Rx ♀ 26.4 lb / 12 kg · Switch at will

Want unlimited access?

Create a free account to watch more, or subscribe to add this session to your library.

Sign In