Skip to main content
WORK OUT
Kettlebell Monster

KALATHAS

LevelIntermediate
Duration11 to 12 min
EquipmentSingle Kettlebell
IntensityModerate to vigorous
Log this workoutView logbook

Who is this for

Intermediate-level athletes with single kettlebell experience ready for moderate to vigorous intensity. Expect 11 to 12 minutes of work.

What you will learn

  • Programming and weight selection
  • Scaling options for different levels
  • Workout scoring and benchmarking

Difficulty breakdown

LevelIntermediate
IntensityModerate to vigorous
Duration11 to 12 min
EquipmentSingle Kettlebell

Why this workout

The KALATHAS FLOW is all about coordination, fun, and mobility work. The follow-along member video breaks down the flow step-by-step and builds you up. Don't underestimate or look down on flows, once you have mastered the flow, you can increase the weight and work for strength as well. The angles th...

About this workout

The KALATHAS FLOW is all about coordination, fun, and mobility work. The follow-along member video breaks down the flow step-by-step and builds you up.

Don't underestimate or look down on flows, once you have mastered the flow, you can increase the weight and work for strength as well. The angles that you work the body in are unlike a normal 1-dimensional workout.

The single kettlebell flow is:

  • Pass-through switch clean
  • Around the body
  • Single-arm swing
  • Forward flip
  • Half snatch
  • Hang clean
  • Racked squat

In the technique video, we mix up the build-up with mobility and stretching:

  • Alternating cossack
  • Scapula work
  • Shoulder work
  • Thoracic spine work
  • Leg work

The flow can be used as an EMOM, AMRAP, or FOR TIME. It takes about 16 to 22 seconds to complete the flow.

Task breakdown

KALATHAS FLOW Coordination, fun, and mobility work Pass-through switch clean Around the body Single-arm swing 360 flip Half snatch Hang clean Racked squat Mix up the build up with mobility and stretching: Alternating cossack Scapula work Shoulder work Thoracic spine work Leg work

Programming

Your first objective is to spend a whole session or more on understanding and building up the flow (as per the follow-along video). After the flow sticks, your objective is to refine the technique. Once you are proficient at the flow, you can increase the speed of the work. For cardio, you should stick a light to medium weight, but always heavy enough to provide the proper resistance for cleans and snatches. Increase the speed and the duration that you work at. For strength, pick a medium to heavy weight, and reduce the working time, preferably a short EMOM or other form of interval training.

Scaling

The pass-through switch clean can be replaced with a clean of your choice. The forward flip can be removed from the flow if you don't have a safe environment to work in where you can drop the weight. The half snatch can be replaced with a clean and push press.

Scoring

If you do this as an AMRAP, you can score the workout as rounds multiplied by the weight used. If you do this an a FOR TIME task, then you can set a time-cap, and multiply the seconds left by the weight used. This will assume you have some idea of how to pick the right number of rounds to complete with what weight that allows you to finish.

The workout

As an AMRAP task

WorkoutScoring: Rounds × WeightAMRAP
As written by the coach
Perform the flow for 12 minutes AMRAP Intermediate ℞ 12kg for males ℞ 8kg for females Advanced ℞ 16kg for males ℞ 12kg for females

As a FOR TIME task

WorkoutScoring: Remaining Seconds × WeightFOR TIME
As written by the coach
Perform 40 rounds of the flow FOR TIME 15-minute time-cap Intermediate ℞ 12kg for males ℞ 8kg for females Advanced ℞ 16kg for males ℞ 12kg for females

As an EMOM task

WorkoutScoring: Rounds12 roundsRounds
As written by the coach
Perform the flow 2 times every minute and rest for the remainder 12 minutes EMOM Intermediate ℞ 20kg for males ℞ 16kg for females Advanced ℞ 24kg for males ℞ 20kg for females Every minute completed is one round. If you do not finish the number of flows in a minute then that round doesn't count.

Want unlimited access?

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

Sign In