Kettlebell Monster

CHANIA

LevelAdvanced

Duration31 to 40 min

EquipmentDouble Kettlebell

IntensityModerate to vigorous

Who is this for

Advanced-level athletes with double kettlebell experience ready for moderate to vigorous intensity. Expect 31 to 40 minutes of work.

What you will learn

Scaling options for different levels
Workout scoring and benchmarking

Difficulty breakdown

LevelAdvanced

IntensityModerate to vigorous

Duration31 to 40 min

EquipmentDouble Kettlebell

Work time32 min

About this workout

Task breakdown

CHANIA Strength, power, and mobility Warm-up Push up Alternating cross knee to elbow Hip hinge into arms overhead 2 minutes Alternating Frankenstein kick Alternating reverse leg curl into opposite hand Alternating thoracic rotation 2 minutes 3 × jumping jacks 1 × squat 1 × alternating side bend with arm over 2 minutes Workout Double kettlebell Squat Half snatch Overhead reverse lunge 4 minutes AMRAP Active recovery Pigeon Ninety-ninety windmill Downward dog 4 minutes 4 cycles Scoring equals total rounds multiplied by weight used

Scaling

You can scale this workout by working with one instead of two kettlebells. The half snatch can be replaced by a clean and push press, and the overhead reverse lunge can be replaced by a racked reverse lunge.

Scoring

Scoring equals total rounds multiplied by weight used

The workout

Warm-up

As written by the coach

Push up Alternating cross knee to elbow Hip hinge into arms overhead 2 minutes Alternating Frankenstein kick Alternating reverse leg curl into the opposite hand Alternating thoracic rotation 2 minutes 3 × jumping jacks 1 × squat 1 × alternating side bend with arm over 2 minutes

Workout

As written by the coach

Double kettlebell Squat Half snatch Overhead reverse lunge 4 minutes AMRAP Active recovery Pigeon Ninety-ninety windmill Downward dog 4 minutes 4 cycles