Kettlebell Monster

BEAST

LevelIntermediate

Duration31 to 40 min

EquipmentSingle Kettlebell

IntensityModerate

Who is this for

Intermediate-level athletes with single kettlebell experience ready for moderate intensity. Expect 31 to 40 minutes of work.

What you will learn

Programming and weight selection
Workout scoring and benchmarking

Difficulty breakdown

LevelIntermediate

IntensityModerate

Duration31 to 40 min

EquipmentSingle Kettlebell

Work time36 min

Why this workout

If you want to get as strong as a beast then you need to stick to this workout and make sure you have heavy kettlebells. Good form and technique is 1, full control is 2, and weight is 3. You can do this strength workout with a single or double kettlebell for the squat, the rest is single kettlebell ...

About this workout

If you want to get as strong as a beast then you need to stick to this workout and make sure you have heavy kettlebells. Good form and technique is 1, full control is 2, and weight is 3.

You can do this strength workout with a single or double kettlebell for the squat, the rest is single kettlebell work and both sides apart from the curl which is double arm single kettlebell.

Task breakdown

BEAST Strength Workout Exercises: • Strict press • Front squat • Hip hinge dead start snatch • Bent-over row • Dead clean or snatch • Hammer curl First weight 1 rep Second weight 2 reps Third weight 4 reps Fourth weight 6 reps 1 minute 6 rounds per exercise Try and stick with the heaviest weight. Do more reps if the weight is not heavy enough. Do both sides.

Programming

Complete once a week.

Scoring

Your goal is to go up in weight as you repeat the workout over a period time.

The workout

Workout

As written by the coach

Kettlebell Exercises:

Strict press (both sides)
Front squat (single or double kettlebell)
Hip hinge dead start snatch (both sides)
Bent-over row (both sides)
Dead clean or snatch (both sides)
Hammer curl (single kettlebell double-arm)

Have 4 of your heaviest weights ready, or just one if that's all you got. Start with the heaviest weight(s) for your exercises and stick to it or drop down but as you drop down in weight you do more reps. For example, if had 32kg for your 1 rep strict press and then needed to drop down in weight to 28kg you will need to do 2 reps instead of 1. First weight 1 rep Second weight 2 reps Third weight 4 reps Fourth weight 6 reps 1 minute of work per exercise 6 rounds per exercise Try and stick with the heaviest weight. Do more reps if the weight is not heavy enough. Do both sides apart from the squat and curl.