Recommended weight 40 to 50% of your 1RM
Drop in weight and increase is allowed during tasks.
Kettlebell Monster
DEUS
Who is this for
Advanced-level athletes with single and double kettlebell and bodyweight experience ready for very vigorous intensity. Expect 16 to 20 minutes of work.
What you will learn
- AMRAP workout format
- Jumping Jack, Bodyweight Wide Squat, CrossFit Burpee, Upward Dog, Downward Dog + 3 more
- Programming and weight selection
- Scaling options for different levels
- Workout scoring and benchmarking
Difficulty breakdown
LevelAdvanced
IntensityVery vigorous
Duration16 to 20 min
EquipmentSingle and Double Kettlebell and Bodyweight
Work time14 min
Why this workout
This workout is about short tasks, heavy weight, explosive movements, and plenty of rest in between. The working time is reduced as the tasks increase, this allows for giving everything you have in that tank each time. The workout ends with a bang of single kettlebell work and one exercise.
About this workout
This workout is about short tasks, heavy weight, explosive movements, and plenty of rest in between. The working time is reduced as the tasks increase, this allows for giving everything you have in that tank each time. The workout ends with a bang of single kettlebell work and one exercise.
Programming
Scaling
To scale this workout, work with one kettlebell instead of two.
Scale the exercises by changing the half snatch into a clean and push press, and the dead snatch into a dead clean and push press.
Scoring
Tasks 1, 2, 3, and 4: Total rounds of the combo multiplied by weight
Task 5: Total reps times weight
The workout
Warm-up
Warm-up
Task details
Task
Part 1
Work4 minModerateSteady
Stay down on the CrossFit burpee and move into the upward and downward dog and then come up.
- 4×Jumping Jack
- 2×Bodyweight Wide Squat
- 1×CrossFit Burpee
- 1×Upward Dog
- 1×Downward Dog
Task
Part 2 Joint Work
Work2 minLight to moderateSteady
2 × scarecrow
2 × alternating thoracic rotation
2 × alternating hip circle
Workout
Workout
As written by the coach
You can perform your own selection of active-recovery. Check the follow-along video to see what we did for our active recovery.
Task details
Task
Task 1
AMRAP3 minScoring: Rounds × WeightVery vigorousSteady
- Double Kettlebell Dead CleanDouble Kettlebell · Combo
- Double Kettlebell Hip Hinge Half SnatchDouble Kettlebell · Combo
Task
Recovery Block
Rest3 min 30 sec
- 1 min rest
- 2 min active-recovery
- 30 seconds transition
Task
Task 2
AMRAP2 min 30 secScoring: Rounds × WeightVery vigorousSteady
- Double Kettlebell Dead CleanDouble Kettlebell · Combo
- Double Kettlebell Hip Hinge Half SnatchDouble Kettlebell · Combo
Task
Recovery Block
Rest3 min 30 sec
- 1 min rest
- 2 min active-recovery
- 30 seconds transition
Task
Task 3
AMRAP2 minScoring: Rounds × WeightVery vigorousSteady
- Double Kettlebell Dead CleanDouble Kettlebell · Combo
- Double Kettlebell Hip Hinge Half SnatchDouble Kettlebell · Combo
Task
Recovery Block
Rest3 min 30 sec
- 1 min rest
- 2 min active-recovery
- 30 seconds transition
Task
Task 4
AMRAP1 min 30 secScoring: Rounds × WeightVery vigorousSteady
- Double Kettlebell Dead CleanDouble Kettlebell · Combo
- Double Kettlebell Hip Hinge Half SnatchDouble Kettlebell · Combo
Task
Recovery Block
Rest3 min 30 sec
- 1 min rest
- 2 min active-recovery
- 30 seconds transition
Task
Task 5
AMRAP6 minScoring: Reps × WeightVigorousSteady
- Kettlebell Dead SnatchSingle Kettlebell · Switch at will
Coach notes
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