Kettlebell Monster
Fierce
Who is this for
Advanced-level athletes with single and double kettlebell experience ready for moderate to vigorous intensity. Expect 31 to 40 minutes of work.
What you will learn
- AMRAP, FOR TIME workout format
Difficulty breakdown
LevelAdvanced
IntensityModerate to vigorous
Duration31 to 40 min
EquipmentSingle and Double Kettlebell
Work time32 min
The workout
Warm-up
Warm-up
Task details
Task
Task 1
Work3 min
6 × jumping jacks
Alternating thoracic rotation
2 × arms overhead
2 × scapula adduction
Task
Task 2
Work3 min
3 × jumping jacks
Alternating hip circles
Squat
Alternating Frankenstein
Workout
Workout
Task details
Task
Task 1
AMRAP8 minModerateInterval
3 bridge and triceps press
3 bent-over rows
3 racked squats
Task
Transition
Rest30 secModerate to vigorousSteady
Task
Task 2
AMRAP4 minModerateSteady
Half snatch
Task
Rest
Rest30 sec
Task
Task 3
AMRAP8 minModerateSteady
3 bridge and triceps press
3 bent-over rows
3 racked squats
Task
Transition
Transition30 secModerateSteady
Task
Task 4
AMRAP4 minModerateSteady
Half snatch
Task
Task 5
FOR TIMEModerateInterval
60 bent-over rows
Coach notes
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