Kettlebell Monster

KORINTHOS

A great mobility workout for the ankles, hips, and spine.

LevelIntermediate

Duration41 to 45 min

EquipmentSingle Kettlebell

IntensityModerate

Who is this for

Intermediate-level athletes with single kettlebell experience ready for moderate intensity. Expect 41 to 45 minutes of work.

Difficulty breakdown

LevelIntermediate

IntensityModerate

Duration41 to 45 min

EquipmentSingle Kettlebell

Why this workout

This is a great mobility workout that incorporates some unconventional exercises to target ankle strength and flexibility, as well as the spine and hips. This is a workout you spend time on, and your body will thank you for it.

About this workout

Task breakdown

KORINTHOS Mobility and joint strength Warm-up 5 jumping jacks 3 cross-knee to elbow (each side) 1 minute 3 squats 2 arm circles (each direction) 1 minute Ankle circles 30 seconds each side 2 cycles Workout Racked ankle dorsiflexion 1 minute Reverse Curtsy Get-Up and curl into Lateral flexion press 1 minute each side Ninety-ninety windmill 45 seconds each side Bent-over row with rotation 45 seconds each side Body circles 30 seconds each direction 30 seconds rest (7:30 per cycle) 6 cycles (45 minutes in total)

The workout

Warm-up

As written by the coach

Squat 20 seconds Windmill 20 seconds Windmill (other side) 20 seconds 2 rounds Elbow circles 20 seconds Scarecrows 20 seconds Wrist circles 20 seconds 2 rounds Perform 2 cycles

Workout

As written by the coach

Task 1

4 × heavy static squat dead curl 1 minute Alternating windmill 1 minute 4 rounds 1 minute rest

Task 2

20 hammer curls 1 minute 4 × heavy clean and squat 2 minutes 4 rounds Task 3 10 × standing side curls 1 minute 10 × standing side curls (other side) 1 minute 4 rounds Task 4 Seated hammer curls 5 minutes AMRAP