Pick a weight that you can move fast with as the objective of this workout is speed.
The weight of the double kettlebell work should be the same as the single bell work, i.e. you add a kettlebell of the same weight.
This is a super short workout, but it should be so intense that you are literally gasping for air at the end of the 3 minutes. This workout is something that you can complete once a week.
Kettlebell Monster
JAWS
Try this short high-intensity workout for speed when you think 3 minutes is nothing
Who is this for
Intermediate-level athletes with single and double kettlebell and bodyweight experience ready for very vigorous intensity. Expect 0 to 5 minutes of work.
What you will learn
- MAX workout format
- CrossFit Burpee, Kettlebell Full Hang Snatch, Double Kettlebell Strict Shoulder Press
- Programming and weight selection
- Workout scoring and benchmarking
Difficulty breakdown
LevelIntermediate
IntensityVery vigorous
Duration0 to 5 min
EquipmentSingle and Double Kettlebell and Bodyweight
Work time3 min
Why this workout
This is a short but very intense workout. Of course, it's only as intense as the effort that you put in, and that effort needs to be maximum. The CrossFit burpees will take it out of you, and then you need to push yourself to pick up a weight and perform the hang snatch as fast as you can. You have ...
About this workout
This is a short but very intense workout. Of course, it's only as intense as the effort that you put in, and that effort needs to be maximum.
The CrossFit burpees will take it out of you, and then you need to push yourself to pick up a weight and perform the hang snatch as fast as you can. You have 30 seconds on each side to get as many out. Then set down the weight and pick up a second kettlebell of the same weight to perform maximum strict shoulder presses for 1 minute.
Programming
Scoring
The number of reps for the snatches and presses combined multiplied by the number of burpees. The weight determines the level, i.e. a score of 1320 with 20kg trumps a score of 1320 with 16kg.
The workout
Workout
WorkoutMAX
As written by the coach
60 seconds of maximum CrossFit burpees
60 seconds of full hang snatches (30 seconds on each side)
60 seconds of double kettlebell strict press (up phase only)
Task details
Task
Task 1
MAX1 minScoring: RepsVery vigorousSteady
- CrossFit Burpee
Task
Task 2
MAX1 minScoring: RepsVery vigorousSteady
30 seconds per side (switch only once)
- Kettlebell Full Hang SnatchSingle Kettlebell
Task
Task 3
MAX1 minScoring: RepsVery vigorousSteady
- Double Kettlebell Strict Shoulder PressDouble Kettlebell