Skip to main content
WORK OUT
Kettlebell Monster

CENTAURI

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

Who is this for

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

What you will learn

  • FOR TIME workout format

Difficulty breakdown

LevelIntermediate
IntensityModerate to vigorous
Duration26 to 30 min
EquipmentSingle Kettlebell and Bodyweight
Work time21 min

Why this workout

This is one of those end-in-a-puddle-of-sweat workouts that you'll absolutely love because it's tough but manageable with active recovery work in between so that you can go hard again for your next task. The work is with single kettlebell, you perform a kettlebell combo on both sides and then follow...

About this workout

This is one of those end-in-a-puddle-of-sweat workouts that you'll absolutely love because it's tough but manageable with active recovery work in between so that you can go hard again for your next task.

The work is with single kettlebell, you perform a kettlebell combo on both sides and then follow up with some bodyweight exercises. That's one round and you work as fast you can to complete 8 rounds within a time-cap of 7 minutes.

Task breakdown

CENTAURI Warm-up Cross-knee to elbow Frankenstein kick External hip rotation Internal hip rotation 30 seconds Other side Hip hinge into arms overhead and alternating thoracic rotation 30 seconds 4 cycles Workout Task 1 HS Single-arm swing from dead HS Clean Strict press Dead clean Other side 2 × chest push-up 4 × squat 8 rounds FOR TIME 7 minute time-cap Task 2 Active recovery Single leg quad stretch Crunch 3 minutes Task 3 Repeat task 1 Task 4 Active recovery Seated hamstring stretch Tabletop 3 minutes Task 5 Repeat task 1

The workout

Warm-up

Warm-up
As written by the coach
Cross-knee to elbow Frankenstein kick External hip rotation Internal hip rotation 30 seconds Repeat on the other side Hip hinge into arms overhead and alternating thoracic rotation 30 seconds
Task details
Task

Task 1

Work1 min
Cross-knee to elbow Frankenstein kick External hip rotation Internal hip rotation 30 seconds Repeat on the other side
Task

Task 2

Work30 sec
Hip hinge into arms overhead and alternating thoracic rotation 30 seconds

Workout

Workout
As written by the coach

Task 1

Hardstyle single-arm swing from dead Hardstyle clean Strict press Dead clean Perform on the other side 2 × chest push-up 4 × squat 8 rounds FOR TIME 7 minute time-cap  

Task 2

Active recovery Single leg quad stretch Crunch 3 minutes  

Task 3

Repeat task 1  

Task 4

Active recovery Seated hamstring stretch Tabletop 3 minutes  

Task 5

Repeat task 1
Task details
Task

Task 1

FOR TIMEScoring: Remaining Seconds × WeightModerate to vigorousSteadyCap: 7 min
Hardstyle single-arm swing from dead Hardstyle clean Strict press Dead clean Perform on the other side 2 × chest push-up 4 × squat 8 rounds
Task

Task 2

Active Recovery3 min
Active recovery Single-leg quad stretch Crunch
Task

Task 3

FOR TIMEScoring: Remaining Seconds × WeightModerate to vigorousSteadyCap: 7 min
Hardstyle single-arm swing from dead Hardstyle clean Strict press Dead clean Perform on the other side 2 × chest push-up 4 × squat 8 rounds
Task

Task 4

Active Recovery3 min
Seated hamstring stretch Tabletop
Task

Task 5

FOR TIMEScoring: Remaining Seconds × WeightModerate to vigorousSteadyCap: 7 min
Hardstyle single-arm swing from dead Hardstyle clean Strict press Dead clean Perform on the other side 2 × chest push-up 4 × squat 8 rounds

Coach notes

Total work time
21 min

Want unlimited access?

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

Sign In