Skip to main content
WORK OUT
Kettlebell Monster

Grit

LevelAdvanced
Duration31 to 40 min
EquipmentSingle Kettlebell
IntensityModerate to vigorous
Log this workoutView logbook

Who is this for

Advanced-level athletes with single kettlebell experience ready for moderate to vigorous intensity. Expect 31 to 40 minutes of work.

What you will learn

  • FOR TIME workout format
  • Programming and weight selection
  • Scaling options for different levels
  • Workout scoring and benchmarking

Difficulty breakdown

LevelAdvanced
IntensityModerate to vigorous
Duration31 to 40 min
EquipmentSingle Kettlebell

Why this workout

This is one of those chippers where you just get in the zone. Get it done! Focus on the rep at hand and chip away until you've completed all reps. The first part of the task is a great combo that challenges your core as you laterally bring the kettlebell around, it works on coordination, and you als...

About this workout

This is one of those chippers where you just get in the zone. Get it done! Focus on the rep at hand and chip away until you've completed all reps. The first part of the task is a great combo that challenges your core as you laterally bring the kettlebell around, it works on coordination, and you also work on strength if you add a bit of weight to it.

Programming

Pick a weight that allows you to complete the task within the given time cap. Since the scoring is remaining seconds multiplied by weight, you do want to pick a weight in the higher range. If you want to focus more on cardio, pick a weight in the 40 to 50% 1RM range of your strict press. If you want to focus more on strength, pick a weight in the 50 to 75% range of your 1RM strict press. It is 80 reps of the press in total, so do keep that in mind.

Scaling

Scale from 80 to 70, 60 or 50 reps.

Scoring

The scoring is remaining seconds × weight. Taco finished at 31:13 @ 20kg. 3:47 remaining equals 227 seconds × 20 = 4540. Anna finished at 27:37 @12kg. 6:23 remaining equals 383 seconds × 12 = 4596. Highest score wins.

The workout

Warm-up (part 1)

Warm-up
As written by the coach
Task 1 Squat Alternating hip circle Arms overhead 1 minute Task 2 Frankenstein kick External hip rotation Internal hip rotation 30 seconds (each leg) 1 minute in total 2 cycles of the above
Task details
Task

Task 1

Work1 minModerateSteady
Squat Alternating hip circle Arms overhead
Task

Task 2

Work1 minLight to moderateSteady
Hip work:
  • Frankenstein kick
  • External hip rotation
  • Internal hip rotation
30 seconds (each leg)

Warm-up (part 2)

Warm-up
As written by the coach
Task 3 Thoracic rotation with arm circle 30 seconds (each side) 1 minute in total
Task details
Task

Task 1

Work1 minLight to moderateSteady
Thoracic rotation with arm circle 30 seconds (each side)

Workout

Workout
As written by the coach
20 × CrossFit burpees Kettlebell combo:
  • Pass through the leg switch clean
  • Snatch
  • Press
Repeat the combo × 80 80 × Clean and jerk
Task details
Task

Chipper

FOR TIMEScoring: Remaining Seconds × WeightVigorousSteadyCap: 34 min
20 × CrossFit burpees Kettlebell combo:
  • Pass through the leg switch clean
  • Snatch
  • Press
× 80 Clean and jerk × 80

Want unlimited access?

Create a free account to watch more, or subscribe to add this session to your library.

Sign In