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WORK OUT
Kettlebell Monster

IMPACT

Highly effective leg workout that will have a positive impact

LevelIntermediate
Duration31 to 40 min
EquipmentSingle and Double Kettlebell and Bodyweight
IntensityModerate
Log this workoutView logbook

Who is this for

Intermediate-level athletes with single and double kettlebell and bodyweight experience ready for moderate intensity. Expect 31 to 40 minutes of work.

What you will learn

  • AMRAP workout format
  • Scaling options for different levels
  • Workout scoring and benchmarking

Difficulty breakdown

LevelIntermediate
IntensityModerate
Duration31 to 40 min
EquipmentSingle and Double Kettlebell and Bodyweight

Why this workout

This is a great leg workout that will have some different variations of the squat for people to explore. Don’t fret if you are not there yet; you should get started exploring them at shallow ranges.  The workout is designed so that you have ample time without needing to rush for each of the mor...

About this workout

This is a great leg workout that will have some different variations of the squat for people to explore. Don’t fret if you are not there yet; you should get started exploring them at shallow ranges. 

The workout is designed so that you have ample time without needing to rush for each of the more complex movements. It’s low reps, full control, slow, followed by the heaviest you can handle for 2 reps. Then it’s active recovery, and we do 5 rounds of that. On the last round, skip the active recovery and head straight into a finisher of 4 minutes AMRAP, performing the double kettlebell hang clean.

If you're looking for a shorter workout without an intense finish, skip Task 7. 

If you complete this workout safely with progression as intended, include it regularly as your leg day, then it will have a serious and positive impact on your knee strength.

Task breakdown

Task 1 1 Sissy squat 45 seconds Task 2 1 overhead Hindu squat 45 seconds Task 3 3 Cossack squats 45 seconds Task 4 3 Cossack squats (other side) 45 seconds Task 5 2 heavy racked squats 30 seconds Task 6 Active recovery 3 minutes 5 rounds Skip active recovery on the last round Task 7 Double kettlebell hang clean 4 minutes

Scaling

Perform with a kettlebell, reduce the range, or reduce the complaxity.

Scoring

Task 5 total weight moved Task 7 total weight moved

The workout

5 cycles: Tasks 1-6

Workout
As written by the coach

Task 1

1 Sissy squat 45 seconds

Task 2

1 overhead Hindu squat 45 seconds

Task 3

3 Cossack squats 45 seconds

Task 4

3 Cossack squats (other side) 45 seconds

Task 5

2 heavy racked squats 30 seconds

Task 6

Active recovery 3 minutes Perform 5 cycles of tasks 1 to 6 Skip active recovery on the last cycle
Task details
Task

Task 1

Work45 sec
1 Sissy squat
Task

Task 2

Work45 sec
1 overhead Hindu squat
Task

Task 3

Work45 sec
3 Cossack squats
Task

Task 4

Work45 sec
3 Cossack squats (other side)
Task

Task 5

Work30 secScoring: Reps × Weight
2 heavy racked squats
Task

Task 6

Active Recovery3 min
Active recovery Skip active recovery on the last cycle

Task 7: Hang Clean Finisher

Workout
As written by the coach

Task 7

Double kettlebell hang clean 4 minutes AMRAP
Task details
Task

Task 7

AMRAP4 minScoring: Reps × Weight
Double kettlebell hang clean

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