Your First Task
4 squats
4 crossfit burpees
4 dead clean and press left
4 dead clean and press right
8 minutes AMRAP
2 minutes rest
Your Second Task
40 jump rope
4 dead clean and squat left
4 dead clean and squat right
8 minutes AMRAP
2 minutes rest
Your Third And Final Task
40 squats
40 alternating dead clean and press
40 crossfit burpees
FOR TIME
℞ weight
℞ for a male is 16kg/35.2lbs
℞ for a female is 12kg/26.4lbs
Kettlebell Monster
Fourforty WOD
Who is this for
Intermediate-level athletes with single kettlebell experience ready for vigorous intensity. Expect 26 to 30 minutes of work.
What you will learn
- Programming and weight selection
- Workout scoring and benchmarking
Difficulty breakdown
LevelIntermediate
IntensityVigorous
Duration26 to 30 min
EquipmentSingle Kettlebell
Why this workout
This is a golden oldie from 2018. This is Fourforty WOD which consists of 3 tasks, 2 AMRAP, and 1 FOR TIME. Complete and post online. Movement standards: The press is strict on the up-phaseHips below the knee line on the squatFull racking and knee plus hip extension on the dead clean
About this workout
This is a golden oldie from 2018. This is Fourforty WOD which consists of 3 tasks, 2 AMRAP, and 1 FOR TIME. Complete and post online.
Movement standards:
The press is strict on the up-phase
Hips below the knee line on the squat
Full racking and knee plus hip extension on the dead clean
Task breakdown
Programming
℞ weight
℞ for a male is 16kg/35.2lbs
℞ for a female is 12kg/26.4lbs
Scoring
Scoring: Athletes are scored over the two AMRAPs combined, and separately for the task FOR TIME. When posting, combine your rounds/reps for the first two tasks, and the time for the last task. Not sure how to score?
The workout
Workout
Workout
As written by the coach