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WORK OUT
Kettlebell Monster

Calypso

LevelIntermediate
Duration26 to 30 min
EquipmentSingle Kettlebell and Bodyweight
IntensityVigorous
Log this workoutView logbook

Who is this for

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

What you will learn

  • Repetitions workout format
  • Workout scoring and benchmarking

Difficulty breakdown

LevelIntermediate
IntensityVigorous
Duration26 to 30 min
EquipmentSingle Kettlebell and Bodyweight
Work time26 min

Why this workout

This is a great workout in which you need to complete a task before your scoring can take effect. The task is to complete 48 reps of a combo within 10 minutes. As soon as you complete the 48 reps, that's when you can start scoring by doing as many CrossFit burpees as you can within the remaining tim...

About this workout

This is a great workout in which you need to complete a task before your scoring can take effect. The task is to complete 48 reps of a combo within 10 minutes. As soon as you complete the 48 reps, that's when you can start scoring by doing as many CrossFit burpees as you can within the remaining time. The same applies to the last task, and you add up all reps from tasks 1 and 3.

Scoring

The full set of combos need to be completed in task 3 for the burpees from task one to count. Your scoring is the total number of burpees from task 1 and 3.

The workout

Warm-up

Warm-up
As written by the coach
Task 1 6 jumping jacks Squat Hip hinge Arms overhead Alternating Frankenstein 2 minutes Task 2 Alternating single hip circle Alternating thoracic rotation 1 minute
Task details
Task

Task 1

Work2 minModerateSteady
6 jumping jacks Squat Hip hinge Arms overhead Alternating Frankenstein
Task

Task 2

Work1 minLightSteady
Alternating single hip circle Alternating thoracic rotation

Workout

Workout
As written by the coach
Task 1 Combo:
  • Swing
  • Snatch half
  • Squat
  • Switch each set
48 reps 10-minute time-cap and perform CrossFit Burpees for the remainder; this. means if you're finished at 8 minutes in then you perform burpees for the remaining 2 minutes. Task 2 Rest or Active Recovery Task 3 Combo:
  • Swing
  • Snatch half
  • Squat
48 reps 10-minute time-cap and perform CrossFit Burpees for the remainder.
Task details
Task

Task 1

Repetitions10 minVigorousSteady
Combo: Swing Snatch half Squat Switch each set
Task

Task 2

Active Recovery5 min
Rest or Active Recovery
Task

Task 3

Repetitions10 minVigorousSteady
Combo: Swing Snatch half Squat

Coach notes

Total work time
26 min

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