Kettlebell Monster

Colossus WOD

LevelAdvanced

Duration26 to 30 min

EquipmentDouble Kettlebell

IntensityVigorous

Who is this for

Advanced-level athletes with double kettlebell experience ready for vigorous intensity. Expect 26 to 30 minutes of work.

What you will learn

Scaling options for different levels

Difficulty breakdown

LevelAdvanced

IntensityVigorous

Duration26 to 30 min

EquipmentDouble Kettlebell

Work time30 min

Why this workout

This is a golden oldie from before 2019. It's a super intense, tough, and advanced double kettlebell workout with the UKC which stands for the Ultimate Kettlebell Combo. Turn yourself into a steel machine

About this workout

This is a golden oldie from before 2019. It's a super intense, tough, and advanced double kettlebell workout with the UKC which stands for the Ultimate Kettlebell Combo.

Turn yourself into a steel machine

Task breakdown

This WODs main component is the UKC (Ultimate Kettlebell Combo). Turn yourself into a steel machine 6 minutes of UKC AMRAP 4 minutes of 50 bent-over rows 6 minutes of UKC AMRAP 4 minutes of 40 bent-over rows 6 minutes of UKC AMRAP Finish with 30 bent-over rows If you finish your bent-over rows before the end of 4 minutes, use the remainder for rest!

Scaling

Work with one kettlebell instead of two.

The workout

Workout

As written by the coach

Ultimate Kettlebell Combo:

Deadlift (squat movement)
Hang clean (squat movement)
Swing clean (hip hinge movement)
Swing (hip hinge movement)
Half snatch (hip hinge movement)
Press (strict)
Drop and repeat

Double kettlebell combo 6-minute AMRAP 50 bent-over rows FOR TIME 4-minute time-cap Double kettlebell combo 6-minute AMRAP 40 bent-over rows FOR TIME 4-minute time-cap Double kettlebell combo 6-minute AMRAP Finish with 30 bent-over rows FOR TIME If you finish your bent-over rows before the end of 4 minutes, use the remainder for rest! Use the same weights for the bent-over rows as you did for the combo