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WORK OUT
Kettlebell Monster

HERA

LevelIntermediate
Duration21 to 25 min
EquipmentSingle Kettlebell and Bodyweight
IntensityModerate to vigorous
Log this workoutView logbook

Who is this for

Intermediate-level athletes with single kettlebell and bodyweight experience ready for moderate to vigorous intensity. Expect 21 to 25 minutes of work.

What you will learn

  • AMRAP workout format
  • Programming and weight selection
  • Workout scoring and benchmarking

Difficulty breakdown

LevelIntermediate
IntensityModerate to vigorous
Duration21 to 25 min
EquipmentSingle Kettlebell and Bodyweight
Work time24 min

Why this workout

1 short heavy and intense task followed by care for the body and cycled through for 4 times—a great workout to work on increasing your 1RM jerk.

About this workout

1 short heavy and intense task followed by care for the body and cycled through for 4 times—a great workout to work on increasing your 1RM jerk.

Task breakdown

HERA Strength and mobility A great workout to work on increasing your 1RM jerk. Warm-up 2 jumping jacks into a squat 30 seconds 15 seconds external into internal hip rotation Repeat on the other side Arm circle into alternating thoracic rotation 30 seconds 4 cycles Workout Any clean Jerk @ 70% 1RM Bent-over row 3 minutes AMRAP Downward into upward dog into runners lunge and thoracic rotation Repeat on the other side 3 minutes 4 cycles

Programming

Work out your 1RM jerk and work with 70% of that for all cycles. As you repeat the work several times, go up to 80% on your first cycle and back to 70% for the remaining 3 cycles. As you repeat the workout again, work with 80% for the first 2 cycles and back to 70% for the remaining 2. Repeat this process until you are at 80% for all cycles and are ready to retest your 1RM jerk.

Scoring

Total rounds multiplied by weight used.

The workout

Warm-up

Warm-up
As written by the coach
2 jumping jacks into a squat 30 seconds External into internal hip rotation 15 seconds Repeat on the other side Arm circle into alternating thoracic rotation 30 seconds
Task details
Task

Task 1

Work30 sec
2 jumping jacks into a squat
Task

Task 2

Work15 sec
External into internal hip rotation
Task

Task 3 (other side)

Work15 sec
External into internal hip rotation
Task

Task 4

Work30 sec
Arm circle into alternating thoracic rotation

Workout

WorkoutScoring: Sum of all
As written by the coach
Any clean Jerk @ 70% 1RM Bent-over row 3 minutes AMRAP Downward into upward dog into runners lunge and thoracic rotation Repeat on the other side 3 minutes
Task details
Task

Work

AMRAP3 minModerate to vigorousSteady
Any clean Jerk @ 70% 1RM Bent-over row
Task

Mobility

Work3 minLight to moderateSteady

Coach notes

Total work time
24 min

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