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WORK OUT
Kettlebell Monster

ETERNIUM

LevelAdvanced
Duration26 to 30 min
EquipmentSingle and Double Kettlebell and Bodyweight
IntensityVigorous
Log this workoutView logbook

Who is this for

Advanced-level athletes with single and double kettlebell and bodyweight experience ready for vigorous intensity. Expect 26 to 30 minutes of work.

What you will learn

  • AMRAP, FOR TIME workout format
  • Bodyweight Wide Squat, CrossFit Burpee, Cross Knee to Elbow, Jumping Jack, Arm Circle Forward + 8 more
  • Programming and weight selection
  • Scaling options for different levels
  • Workout scoring and benchmarking

Difficulty breakdown

LevelAdvanced
IntensityVigorous
Duration26 to 30 min
EquipmentSingle and Double Kettlebell and Bodyweight
Work time26 min

Why this workout

This is a great strength and cardio workout with two tasks, one AMRAP and one FOR TIME. Task 1 is an awesome kettlebell combo followed by a bodyweight exercise to get that bit of recovery (interval) needed to put everything in on your next round of the combo. It's an advanced workout, but as always,...

About this workout

This is a great strength and cardio workout with two tasks, one AMRAP and one FOR TIME. Task 1 is an awesome kettlebell combo followed by a bodyweight exercise to get that bit of recovery (interval) needed to put everything in on your next round of the combo.

It's an advanced workout, but as always, there are scaling options to make this suitable for beginners as well. Have a go at this awesome workout, post your scoring, and rate the workout.

Task breakdown

ETERNIUM Warm-Up Squat CrossFit burpee Alternating cross knee to elbow 6 × jumping jacks 4 minutes 2 × arm circles forward 2 × arm circles backward 2 × alternating thoracic rotation 2 minutes Workout Task 1 Double or single kettlebell 2 × half snatch 1 × racked squat 1 × shoulder press 2 × bodyweight surrenders 20 min AMRAP Task 2 40 × bent-over rows (double) 60 × double arm swings (single) FOR TIME 6 minute time-cap Scoring Task 1: rounds × weight Task 2: remaining seconds × weight Total: add task 1 and 2

Programming

Go nice and heavy on your weight selection but pick a weight that you can keep moving with as this is about getting as many rounds as possible out. 40 to 50% of your 1RM strict  shoulder press (per kb) is the recommendation. Use the same weights for task 2 that you used in task 1. Use the weight of the double kettlebell to score the task. For the swings you pick one of the two kettlebells.

Scaling

To scale this workout, work with one kettlebell instead of two kettlebells. Change the half snatch for a clean and push press. Reduce the AMRAP from 20 minutes to 12 minutes or split it in two parts of 8 minutes each with 2 minutes rest in between. Reduce the number of reps from task 2 or increase the time cap and include more rest between reps.

Scoring

Task 1: rounds × weight Task 2: remaining seconds × weight (weights used for the rows) Total: add task 1 and 2 (Sum of all) Record your scoring on this website and set a goal under tools to increase your scoring 2 or 4 weeks from the date you completed the workout.

The workout

Warm-up

Warm-up
As written by the coach
1 × squat 1 × CrossFit burpee 1 × alternating cross knee to elbow 6 × jumping jacks 4 minutes 2 × arm circles forward 2 × arm circles backward 2 × alternating thoracic rotation 2 minutes
Task details
Task

Part 1

Work4 minModerateSteady
  • 1×
    Bodyweight Wide Squat
  • 1×
    CrossFit Burpee
  • 1×
    Cross Knee to Elbow
    Alternating sides
  • 6×
    Jumping Jack
Task

Part 2

Work2 minLight to moderateSteady
  • 2×
    Arm Circle Forward
    Using both arms
  • 2×
    Arm Circle Backward
    Using both arms
  • 2×
    Thoracic Rotation and Reach
    Alternating sides

Workout

WorkoutScoring: Sum of all
As written by the coach

Task 1

Double or single kettlebell 2 × half snatch 1 × racked squat 1 × shoulder press 2 × bodyweight surrenders 20 min AMRAP

Task 2

40 × bent-over rows (double) 60 × double arm swings (single) FOR TIME 6-minute time-cap
Task details
Task

Task 1

AMRAP20 minScoring: Rounds × WeightVigorousInterval
  • 2×
    Double Kettlebell Hip Hinge Half Snatch
    Double Kettlebell · Combo
  • 1×
    Double Kettlebell Racked Squat
    Double Kettlebell · Combo
  • 1×
    Kettlebell Strict Press
    Double Kettlebell · Combo
  • 2×
    Bodyweight Surrender
Task

Task 2

FOR TIMEScoring: Remaining Seconds × WeightVigorousSteadyCap: 6 min
  • 40×
    Kettlebell Bent-Over Row Wide Stance
    Double Kettlebell · Bilateral
  • 60×
    Kettlebell Double-Arm Hip Hinge Swing
    Single Kettlebell

Coach notes

Total work time
26 min

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