The duration of the tasks can be halved. Recommended weight is 35.2 lb / 16 kg to 44 lb / 20 kg for male and 26.4 lb / 12 kg to 35.2 lb / 16 kg for female.
Kettlebell Monster
Delerium
Who is this for
Intermediate-level athletes with single kettlebell and bodyweight experience ready for moderate intensity. Expect 21 to 25 minutes of work.
What you will learn
- Rounds, AMRAP workout format
- Programming and weight selection
- Scaling options for different levels
- Workout scoring and benchmarking
Difficulty breakdown
LevelIntermediate
IntensityModerate
Duration21 to 25 min
EquipmentSingle Kettlebell and Bodyweight
Work time22 min
About this workout
Programming
Scaling
Task 5: the snatch can be scaled to a clean and press.
Scoring
The workout is scored as total weight lifted, this is calculated as rounds times weight and then adding all the scores from the task up.
The workout
Warm-up
Warm-up
Task details
Task
Task 1
Rounds3 roundsLight to moderateSteady
4 × jumping jacks
Combo:
-
Single-leg hip circle
-
Knee to elbow
-
Frankenstein kick
-
Squat
Repeat the combo on the other side
Task
Task 2
Rounds4 roundsLightSteady
4 × jumping jacks
Combo:
-
Hip hinge into arms overhead
-
Alternating thoracic rotation
Workout
WorkoutScoring: Rounds × Weight
Task details
Task
Task 1
AMRAP5 minModerateSteady
Clean and strict press
Task
Transition
Transition30 sec
Task
Task 2
Work4 minLightSteady
Squat and alternating thoracic rotation with one arm overhead
Downward dog into alternating knee to elbow
Task
Transition
Transition30 sec
Task
Task 3
AMRAP5 minModerateSteady
Bent-over dead row into hang lift
Task
Transition
Transition30 sec
Task
Task 4
Work5 minLightSteady
Squat and alternating thoracic rotation with one arm overhead
Downward dog into alternating knee to elbow
Task
Transition
Transition30 sec
Task
Task 5
AMRAP8 minVigorousSteady
Any kettlebell snatch
Coach notes
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