Pick a weight that allows you to complete the whole workout without ending in muscular fatigue.
A good recommendation is 17.6 lb / 8 kg for female and 26.4 lb / 12 kg for male.
Kettlebell Monster
Emporium
Who is this for
Intermediate-level athletes with single kettlebell and bodyweight experience ready for moderate intensity. Expect 45+ minutes of work.
What you will learn
- Rounds workout format
- Jumping Jack, Kettlebell Double-Arm Hip Hinge Swing, CrossFit Burpee
- Programming and weight selection
- Workout scoring and benchmarking
Difficulty breakdown
LevelIntermediate
IntensityModerate
Duration45+ min
EquipmentSingle Kettlebell and Bodyweight
About this workout
Programming
Scoring
There is no scoring. This is a CAVEMANROM workout, the focus is on mobility. Perform your reps slow and controlled.
The workout
Warm-up
Warm-up
Task details
Task
Task 1
WorkModerate to vigorousSteady
- 40×Jumping Jack
Task
Task 2
Rounds10 roundsModerateSteady
- 4×Kettlebell Double-Arm Hip Hinge SwingSingle Kettlebell · Using both arms
- 2×CrossFit Burpee
Workout
Workout
Task details
Task
Task 1
Rounds2 roundsModerateSteady
6 × modified Russian twist into crunch and sit-up
4 × child’s pose into upward and downward dog
6 × triceps extension into crunch
4 × runners lunge and twist
Task
Task 2
Rounds2 roundsModerateSteady
4 × kneeling curl into overhead press
4 × narrow squats
3 × alternating side curl into bridge and crunch
3 × alternating reverse lunge and twist
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