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WORK OUT
Kettlebell Monster

CRUSADE

LevelIntermediate
Duration31 to 40 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 31 to 40 minutes of work.

What you will learn

  • AMRAP workout format
  • Workout scoring and benchmarking

Difficulty breakdown

LevelIntermediate
IntensityModerate to vigorous
Duration31 to 40 min
EquipmentSingle Kettlebell and Bodyweight
Work time38 min

Why this workout

This is a great workout to work on agility, getting down to the ground and getting up as quickly as possible, following up with some heavy low-rep strength work, and repeating that. Then work on hip mobility, to go at it again, and then spine and shoulder mobility, to go at it one more time with a f...

About this workout

This is a great workout to work on agility, getting down to the ground and getting up as quickly as possible, following up with some heavy low-rep strength work, and repeating that. Then work on hip mobility, to go at it again, and then spine and shoulder mobility, to go at it one more time with a final AMRAP of heavy clean and squat.

Task breakdown

CRUSADE Strength and agility Task 1 Warm-up and prep 8 minutes Task 2 Chin to the ground Scapulae to the ground Dead to overhead on each side 6 minutes AMRAP Task 3 Hip mobility 6 minutes Task 4 Chin to the ground Scapulae to the ground Dead to overhead on each side 6 minutes AMRAP Task 5 Shoulder and spine mobility 6 minutes Task 6 Clean and squat 4 minutes AMRAP Use the heaviest weight you can maintain; drop in weight as required The scoring equals rounds multiplied by weight Tasks 2 and 4 are scored together, and task 6 on its own

Scoring

Use the heaviest weight you can maintain; drop in weight as required. This means you can use one or two kettlebells. The scoring equals rounds multiplied by weight Tasks 2 and 4 are scored together, and task 6 on its own

The workout

Workout

WorkoutScoring: Rounds × Weight
As written by the coach
Task 1 Warm-up and prep 8 minutes Task 2 Chin to the ground Scapulae to the ground Dead to overhead on each side 6 minutes AMRAP Task 3 Hip mobility 6 minutes Task 4 Chin to the ground Scapulae to the ground Dead to overhead on each side 6 minutes AMRAP Task 5 Shoulder and spine mobility 6 minutes Task 6 Clean and squat 4 minutes AMRAP
Task details
Task

Task 1

Work8 minModerate
Warm-up and prep work all in one
Task

Task 2

AMRAP6 minScoring: Rounds × WeightModerate to vigorousSteady
Chin to the ground Scapulae to the ground Dead to overhead on each side
Task

Task 3

Active Recovery6 minLight to moderate
Hip mobility
Task

Task 4

AMRAP6 minScoring: Rounds × WeightModerateSteady
Chin to the ground Scapulae to the ground Dead to overhead on each side
Task

Task 5

Active Recovery6 minLight to moderate
Shoulder and spine mobility
Task

Task 6

AMRAP4 minModerate to vigorousSteady
Clean and squat

Coach notes

Total work time
38 min

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