STRENGTH AND CARDIO
Average BPM 135
Max 172 BPM
62% in the red zone Approx 10 minutes
Taco 61 @16kg approx one combo per 16 seconds, approx 2 seconds per exercise
Scoring 976
Warm-up
2 jumping jacks
Cross knee to elbow
Frankenstein kick
Hamstring curl
Repeat on the other side
× 4
4 × hip circles both ways
4 × arm circles both ways
× 2
3 cycles
Workout
2 × bent-over row
Hang clean
Half snatch
Switch
Clean
Drop
Repeat
16 minutes AMRAP
Kettlebell Monster
ENIGMA
Who is this for
Intermediate-level athletes with single kettlebell experience ready for moderate to vigorous intensity. Expect 16 to 20 minutes of work.
What you will learn
- Programming and weight selection
- Scaling options for different levels
- Workout scoring and benchmarking
Difficulty breakdown
LevelIntermediate
IntensityModerate to vigorous
Duration16 to 20 min
EquipmentSingle Kettlebell
Work time16 min
About this workout
Task breakdown
Programming
Pick a weight that you can keep going with.
Scaling
The snatch can be replaced with a clean and push press.
Scoring
Rounds times weight
The workout
Warm-up
Warm-up
As written by the coach
2 jumping jacks
Cross knee to elbow
Frankenstein kick
Hamstring curl
Repeat on the other side
× 4
4 × hip circles both ways
4 × arm circles both ways
× 2
Workout
Workout
As written by the coach
Workout
2 × bent-over row
Hang clean
Half snatch
Switch
Clean
Drop
Repeat
16 minutes AMRAP
Coach notes
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