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WORK OUT
Kettlebell Monster

GARRY

Intense single kettlebell Metcon

LevelIntermediate
Duration26 to 30 min
EquipmentSingle Kettlebell
IntensityVigorous
Log this workoutView logbook

Who is this for

Intermediate-level athletes with single kettlebell experience ready for vigorous intensity. Expect 26 to 30 minutes of work.

Difficulty breakdown

LevelIntermediate
IntensityVigorous
Duration26 to 30 min
EquipmentSingle Kettlebell
Work time20 min

Why this workout

This workout was completed in Bli Bli on the Sunshine Coast after we got invited for a garage workout at one of our long-time followers, Garry, AKA the Garrinator. The workout is full body, but you'll mostly feel your legs, shoulders, and upper back the next day. The workout is performed with a sing...

About this workout

This workout was completed in Bli Bli on the Sunshine Coast after we got invited for a garage workout at one of our long-time followers, Garry, AKA the Garrinator. The workout is full body, but you'll mostly feel your legs, shoulders, and upper back the next day.

The workout is performed with a single kettlebell. Pick a weight that you can complete the whole workout with. It’s 5 minutes of work followed by 3 minutes of active recovery or mobility work, or even just rest on the last cycle, like we had to. 

The work is repeated for a total of 4 cycles. The scoring is total reps multiplied by the kettlebell weight used. You can just keep counting your reps from one AMRAP into the next and write down your total reps in the rest time.

We used a quick switch to switch sides for the alternating strict press. This will allow you to do more reps and not have to do an extra swing for the clean.

Task breakdown

Alternating dead clean 1-minute AMRAP Clean and jerk on one side 1-minute AMRAP Clean and jerk on the other side 1-minute AMRAP Alternating strict press 2-minute AMRAP Active Recovery/Mobility 3 minutes 4 cycles

The workout

Warm-up

Warm-up
As written by the coach
15 seconds arm circles 15 seconds squat  15 seconds single leg hip circle into Frankenstein 15 seconds other side 30 seconds thoracic rotations 4 rounds

Workout

WorkoutScoring: Reps × Weight
As written by the coach
Alternating dead clean 1-minute AMRAP   Clean and jerk on one side 1-minute AMRAP   Clean and jerk on the other side 1-minute AMRAP   Alternating strict press 2-minute AMRAP   Active Recovery/Mobility 3 minutes

Workout

WorkoutScoring: Rounds × Weight
As written by the coach
Buy-in with 100 double-arm kettlebell swings Start your 30-minute timer and perform the double kettlebell combo:
  1. Military press
  2. Hang clean
  3. Racked squat

Coach notes

Total work time
20 min