Pick a weight on the lighter side, as this is all about movement and coordination rather than moving a heavy weight. Yes, as you repeat this flow and have mastered the movements you can increase your weight.
Kettlebell Monster
Kettlebell Flow Amadeus
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
- Jumping Jack, Squat, Burpee, Kettlebell Split Stance Bent-Over Row, Kettlebell Hang Clean + 11 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 time19 min
Why this workout
This kettlebell workout has a nice little warm-up included so that one can move straight into the work without too much fuzz. After the warm-up, it's 3 tasks that are mixed up with active recovery. This is an awesome workout where you feel like you've worked everything, everything feels loose, it's ...
About this workout
This kettlebell workout has a nice little warm-up included so that one can move straight into the work without too much fuzz. After the warm-up, it's 3 tasks that are mixed up with active recovery. This is an awesome workout where you feel like you've worked everything, everything feels loose, it's not the same feeling as a heavy workout but just as good.
Programming
Scaling
The scaling and progressions are explained in the Alternatives and Progressions video. This video is super important to watch for this workout as it explains how to break things down and build it up again.
Scoring
The scoring equals total number of rounds
The workout
Kettlebell Flow
WorkoutScoring: Rounds
Task details
Task
Task 1 (bodyweight work)
AMRAP4 minScoring: RoundsModerateSteady
- 3×Jumping Jack
- 2×Squat
- 1×Burpee
Task
Transition
Transition30 sec
Task
Task 2 (single arm work)
AMRAP5 minScoring: RoundsModerateSteady
- Kettlebell Split Stance Bent-Over RowSingle Kettlebell · Flow
- Kettlebell Hang CleanSingle Kettlebell · Flow
- Kettlebell Single-Arm Hip Hinge SwingSingle Kettlebell · Flow
- Kettlebell SwingcleanSingle Kettlebell · Flow
Task
Transition
Transition30 sec
Task
Active Recovery
Active RecoveryLight to moderateSteady
Move from one position into the next and hold each one for as long as you feel is needed. A good pace is slowly moving into the exercise and then holding for about 5 seconds before moving into the next.
- Downward Dog
- Upward Dog
Task
Transition
Transition30 sec
Task
Task 3 (double-arm work)
AMRAP5 minScoring: RoundsModerateSteady
- Kettlebell Hip Hinge DeadliftSingle Kettlebell · Flow
- Double Arm Single Kettlebell Hang CleanSingle Kettlebell · Flow
- Kettlebell Double-Arm Hip Hinge SwingSingle Kettlebell · Flow
- Kettlebell Upside Down Horn Grip CleanSingle Kettlebell · Flow
- Kettlebell RibbonsSingle Kettlebell · Flow
Task
Transition
Transition30 sec
Task
Active Recovery
Active Recovery2 minLight to moderateSteady
- Downward Dog
- Upward Dog
Task
Transition
Transition30 sec
Task
Task 4 (single arm work)
AMRAP5 minModerateSteady
- Kettlebell Hang CleanSingle Kettlebell · Flow
- Kettlebell Hip Hinge SwingSingle Kettlebell · Flow
- Kettlebell SwingcleanSingle Kettlebell · Flow
- Kettlebell Hang SwitchSingle Kettlebell · Flow
Coach notes
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