How to pace a multi-movement AMRAP across 12 minutes without burning out early
How to transition efficiently between swings, figure of eights, ribbons, and lunges
How to use a 4-minute rest window to recover for a high-rep snatch effort
How to break 100 swing snatches into manageable sets for the best time
Kettlebell Monster
COBALT
Swing, flow, lunge, burpee — then snatch your way to the finish.
Who is this for
Intermediate-level athletes with single kettlebell experience ready for medium to high intensity. Expect 16 to 20 minutes of work.
What you will learn
- Rounds, AMRAP, For Time workout format
- Double-Arm Swing, Figure of Eight, Ribbons, Alternating Reverse Lunge, Burpee + 1 more
- Scaling options for different levels
- Workout scoring and benchmarking
Difficulty breakdown
LevelIntermediate
IntensityMedium to high
Duration16 to 20 min
EquipmentSingle Kettlebell
Work time19 min
Why this workout
COBALT is a two-part cardio workout that opens with a 12-minute AMRAP of double-arm swings, figure of eights, ribbons, alternating reverse lunges, and burpees, then finishes with 100 swing snatches for time. A 4-minute rest between parts gives you just enough recovery before the snatch buyout. Two s...
About this workout
COBALT is a two-part cardio workout that opens with a 12-minute AMRAP of double-arm swings, figure of eights, ribbons, alternating reverse lunges, and burpees, then finishes with 100 swing snatches for time. A 4-minute rest between parts gives you just enough recovery before the snatch buyout. Two scores keep you honest: rounds completed in the AMRAP and time to finish the snatches.
One kettlebell for the entire workout. Double-arm grip for swings, figure of eights, and ribbons; single-arm for snatches. Standard Rx: 16 kg males, 12 kg females.
The AMRAP is medium intensity due to the exercise variety and self-pacing. The 100 swing snatches for time push into high intensity, especially in the final 30 reps when grip fatigue sets in.
Task breakdown
Scaling
Simple scaling
- Reduce swing snatches from 100 to 50 or 60
- Use a lighter kettlebell for the snatch buyout
- Shorten the AMRAP from 12 minutes to 8 minutes
- Extend rest between parts from 4 to 6 minutes
Detailed scaling
- Beginner: Reduce AMRAP to 8 minutes. Replace swing snatches with 50 single-arm swings (25 each side) for time. Extend rest to 6 minutes. Use a lighter kettlebell.
- Intermediate: Complete as written — 12-minute AMRAP, 4-minute rest, 100 swing snatches for time.
- Advanced: Use a heavier kettlebell. Maintain the full workout as written and aim to beat previous scores on both parts.
Scoring
Two scores: AMRAP rounds and reps completed, plus time to complete 100 swing snatches
Example: AMRAP: 5 rounds + 3 reps; Snatches: 6:42
The workout
Warm-up
Warm_up
As written by the coach
Mobility and activation circuit to prepare hips, shoulders, and thoracic spine.
Task details
Task
Warm-up Circuit
Rounds2 rounds3 min
Each round: 1 minute of mobility (hip hinge into knee extension, arms overhead, thoracic rotation each way), then 2 minutes of activation (squats, jumping jacks, Frankenstein kicks).
Execution: bilateral.
Workout
Workout
As written by the coach
12-minute AMRAP followed by 100 swing snatches for time, separated by a 4-minute rest.
COBALT
Cardio
Warm-up
Hip hinge into knee extension
Arms overhead
Thoracic rotation each way
1 minute
2 x squats
4 x jumping jacks
2 x Frankenstein kicks each side
2 minutes
2 rounds
Workout
6 x double-arm swings
Figure of eight
Ribbons
Alt. reverse lunge
4 CrossFit burpees
12 minutes AMRAP
4 minutes rest
100 swing snatches
FOR TIME
Task details
Task
AMRAP
AMRAP12 minScoring: rounds plus reps
Cycle through all five exercises continuously for 12 minutes. Count completed rounds and extra reps.
Execution: bilateral.
- 6×Double-Arm Swingsingle kettlebell da · KB
- refFigure of Eightsingle kettlebell da · KB
- refRibbonssingle kettlebell da · KB
- refAlternating Reverse Lungesingle kettlebell da · KB
- 4×BurpeeBW
Task
Rest
Rest4 min
4 minutes rest before the snatch buyout.
Execution: bilateral.
Task
100 Swing Snatches
For TimeScoring: for time
100 total swing snatches, switching hands as needed. Score is total time to complete all 100 reps.
Execution: alternating.
- 100×Swing Snatchsingle kettlebell sa · KB