DIONYSUS
Cardio shoulder workout
Task 1
Alternating lateral thoracic flexion with arm over
3 jumping jacks
2 squats
1 push up
4 minutes work
Task 2
Hang clean and strict press
3 minutes AMRAP
30 seconds transition
Task 3
Alternating rear press with ribbon
3 minutes work
Task 4
Jerk and side press
3 minutes AMRAP
30 seconds transition
Task 5
Scapula and shoulder work
3 minutes work
Task 6
Half snatch and strict press
6 minutes AMRAP
Weight
Approx. 50% of your 1RM strict press
Scoring equals total rounds of tasks 2, 4, and 6 multiplied by the weight used
Kettlebell Monster
DIONYSUS
A get your heart rate up and feel that pump in the deltoids type of workout
Who is this for
Intermediate-level athletes with single kettlebell and bodyweight experience ready for moderate to vigorous intensity. Expect 21 to 25 minutes of work.
What you will learn
- AMRAP workout format
- Programming and weight selection
- Workout scoring and benchmarking
Difficulty breakdown
LevelIntermediate
IntensityModerate to vigorous
Duration21 to 25 min
EquipmentSingle Kettlebell and Bodyweight
Work time22 min
Why this workout
This is an awesome cardio and shoulder workout for those who want to get their heart rate up and feel that pump in the deltoids.
About this workout
This is an awesome cardio and shoulder workout for those who want to get their heart rate up and feel that pump in the deltoids.
Task breakdown
Programming
Approx. 50% of your 1RM strict press
Scoring
Scoring equals total rounds of tasks 2, 4, and 6 multiplied by the weight used
The workout
Workout
Workout
As written by the coach
Task 1
Alternating lateral thoracic flexion with arm over
3 jumping jacks
2 squats
1 push up
4 minutes work
Task 2
Hang clean and strict press
3 minutes AMRAP
30 seconds transition
Task 3
Alternating rear press with ribbon
3 minutes work
Task 4
Jerk and side press
3 minutes AMRAP
30 seconds transition
Task 5
Scapula and shoulder work
3 minutes work
Task 6
Half snatch and strict press
6 minutes AMRAP
Task details
Task
Task 1
Work4 minModerate
Alternating lateral thoracic flexion with arm over
3 jumping jacks
2 squats
1 push up
Task
Task 2
AMRAP3 minScoring: Rounds × WeightModerate to vigorousSteady
Hang clean and strict press
Task
Transition
Transition30 sec
Write down your scoring and get ready for the next task!
Task
Task 3
Work3 minModerateSteady
Alternating rear press with ribbon
Task
Task 4
AMRAP3 minScoring: Rounds × WeightModerate to vigorousSteady
Jerk and side press
Task
Transition
Transition30 sec
Write down your scoring and get ready for the next task!
Task
Task 5
Work3 minLight to moderateSteady
Scapula and shoulder work
Task
Task 6
AMRAP6 minScoring: Rounds × WeightModerate to vigorousSteady
Half snatch and strict press
Coach notes
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