This is a quick cardio workout working with 35 to 45% of your 1RM snatch.
It's not very taxing but gets the heart rate up and does the job to burn those calories, so it can be repeated two, three times, or more a week.
Once you have repeated the workout many times and the work becomes too easy, you can increase your weight. You can also increase your weight if you want the heart rate to be higher and add some strength to the workout.
Kettlebell Monster
HECTOR
Who is this for
Intermediate-level athletes with single kettlebell and bodyweight experience ready for moderate intensity. Expect 16 to 20 minutes of work.
What you will learn
- AMRAP workout format
- Squat Jump, Cross Knee to Elbow, Frankenstein Kick, Ankle Circle, Single Leg Hip Circle + 4 more
- Programming and weight selection
- Scaling options for different levels
- Workout scoring and benchmarking
Difficulty breakdown
LevelIntermediate
IntensityModerate
Duration16 to 20 min
EquipmentSingle Kettlebell and Bodyweight
Work time20 min
Why this workout
A quick 20 minute cardio workout. It can even be reduced to 14 minutes when the flexibility and mobility work is changed to 2 minutes of rest. Heart Rate Results My average heart rate was 120 BPM and the max was 156 BPM. More details on the heart rate under my scoring entry.
About this workout
A quick 20 minute cardio workout. It can even be reduced to 14 minutes when the flexibility and mobility work is changed to 2 minutes of rest.
Heart Rate Results
My average heart rate was 120 BPM and the max was 156 BPM. More details on the heart rate under my scoring entry.
Programming
Scaling
The workout can be scaled by reducing the reps:
- 30 instead of 40
- 16 instead of 20
- 8 instead of 12
- Snatch
- Half snatch; or
- Clean and push press
- Clean and push press instead of clean and jerk
Scoring
The scoring is the number of seconds left for each task added up and multiplied by the weight used.
The workout
Warm-up
Warm-up
As written by the coach
Part 1
1 × Squat Jump
1 × Cross Knee to Elbow (Alternating sides)
1 × Frankenstein Kick (Alternating sides)
2 minutes
Part 2
Perform on both sides
2 × Ankle Circle (One side)
2 × Single Leg Hip Circle (One side)
1 × Thoracic Rotation and Reach (One side)
1 minute
Task details
Task
Part 1
Work2 minLight to moderateSteady
- 1×Squat Jump
- 1×Cross Knee to ElbowAlternating sides
- 1×Frankenstein KickAlternating sides
Task
Part 2
Work1 minLightSteady
Perform on both sides
- 2×Ankle CircleOne side
- 2×Single Leg Hip CircleOne side
- 1×Thoracic Rotation and ReachOne side
Workout
WorkoutScoring: Remaining Seconds × Weight
As written by the coach
Task 1
40 × Jumping Jack
20 × Kettlebell Snatch Single Kettlebell Work (One side)
12 × Kettlebell Clean and Jerk Single Kettlebell Work (One side)
6-minute AMRAP
Task 2
Repeat task 1 on the other side.
6-minute AMRAP
Transition
30 seconds
Task 3
Bridge
Kick out sit up and reach
Alternating shin box
4 minutes
Curtsy lunge (flat dorsum)
Forward bend into arms overhead and thoracic extension
Perform on the other side
4 minutes
Transition
30 seconds
Task 4
Repeat task 1
Task 5
Repeat task 2
Task details
Task
Task 1
AMRAP6 minModerateSteady
- 40×Jumping Jack
- 20×Kettlebell SnatchSingle Kettlebell · One side
- 12×Kettlebell Clean and JerkSingle Kettlebell · One side
Task
Task 2
AMRAP6 minModerateSteady
Repeat task 1 on the other side.
Task
Transition
Transition30 sec
Task
Task 3
Work8 minLightSteady
- Bridge
- Kick out sit up and reach
- Alternating shin box
- Curtsy lunge (flat dorsum)
- Forward bend into arms overhead and thoracic extension
Task
Transition
Transition30 sec
Task
Task 4
AMRAP6 minModerateSteady
Repeat task 1
Task
Task 5
AMRAP6 minModerateSteady
Repeat task 2
Coach notes
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