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WORK OUT
Kettlebell Monster

KNOCKOUT

LevelIntermediate
Duration26 to 30 min
EquipmentDouble Kettlebell and Bodyweight
IntensityModerate to vigorous
Log this workoutView logbook

Who is this for

Intermediate-level athletes with double kettlebell and bodyweight experience ready for moderate to vigorous intensity. Expect 26 to 30 minutes of work.

Difficulty breakdown

LevelIntermediate
IntensityModerate to vigorous
Duration26 to 30 min
EquipmentDouble Kettlebell and Bodyweight
Work time28 min

Why this workout

Cardio and core workout

About this workout

Cardio and core workout

Task breakdown

KNOCKOUT Cardio and core workout Warm-up 5 × jumping jack 2 × squat 1 minute Reverse lunge and twist 1 minute 4 × cross mountain climbers into upward and downward dog 1 minute 2 cycles of the warm-up Workout Double kettlebell Task 1 2 × jerk 1 × squat thruster 2 × CrossFit burpee 4 minutes AMRAP 30 seconds countdown Task 2 Leg raise with arms overhead into toe touching crunch 1 minute Sit-up and alternating cross reach 1 minute 2 rounds 30 seconds countdown Task 3 3 × jerk 1 × squat thruster 4 × CrossFit burpees 8 minutes AMRAP 30 seconds countdown Task 4 Leg raise with arms overhead into toe touching crunch 1 minute Sit-up and alternating cross reach 1 minute 3 rounds 30 seconds countdown Task 5 Double kettlebell jerk 4 minutes AMRAP

The workout

Warm-up

Warm-up
As written by the coach
5 × jumping jack 2 × squat 1 minute Reverse lunge and twist 1 minute 4 × cross mountain climbers into upward and downward dog 1 minute

2 cycles of the warm-up

Workout

Workout
As written by the coach
Double kettlebell

Task 1

2 × jerk 1 × squat thruster 2 × CrossFit burpee 4 minutes AMRAP 30 seconds countdown

Task 2

Leg raise with arms overhead into toe touching crunch 1 minute Sit-up and alternating cross reach 1 minute 2 rounds 30 seconds countdown

Task 3

3 × jerk 1 × squat thruster 4 × CrossFit burpees 8 minutes AMRAP 30 seconds countdown

Task 4

Leg raise with arms overhead into toe touching crunch 1 minute Sit-up and alternating cross reach 1 minute 3 rounds 30 seconds countdown

Task 5

Double kettlebell jerk 4 minutes AMRAP

Coach notes

Total work time
28 min

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