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WORK OUT
Kettlebell Monster

NEO — DAY KRATOS

LevelIntermediate
Duration26 to 30 min
EquipmentSingle and Double Kettlebell
IntensityModerate
Log this workoutView logbook

Who is this for

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

What you will learn

  • Double Kettlebell Chest Press, Kettlebell Full Snatch, Bodyweight Triceps Push-Up
  • Programming and weight selection
  • Workout scoring and benchmarking

Difficulty breakdown

LevelIntermediate
IntensityModerate
Duration26 to 30 min
EquipmentSingle and Double Kettlebell
Work time20 min

Why this workout

Strength, power, and flexibility Kratos is the Greek God Of Strength And Power. This is KRATOS which is part of a split program. This program is an intelligent split that’s about simplicity, low volume, slow and full control, perfection, power, strength, flexibility, mobility, and cardio. This progr...

About this workout

Strength, power, and flexibility

Kratos is the Greek God Of Strength And Power.

This is KRATOS which is part of a split program. This program is an intelligent split that’s about simplicity, low volume, slow and full control, perfection, power, strength, flexibility, mobility, and cardio. This program includes the little details that matter.

The time programmed for each exercise means that you take that time, in other words, you can do 6 chest presses very fast in less than 20 seconds, but that's not the objective. Take the time to increase TUT and work on full control.

A snatch is a ballistic exercise, so that can't be performed slower, but you can take your time between reps by resting overhead, reset, focus, and go again. You can also set the kettlebell down between each rep. Use the time to perfect form and technique and work on full control.

Task breakdown

NEO KRATOS Kratos is the Greek God Of Strength And Power Warm-up 30 seconds hip hinge into arms circles both directions 15 seconds ankle circles 15 seconds ankle circles other side 15 seconds Frankenstein kick into cross-knee to elbow 15 seconds Frankenstein kick into cross-knee to elbow other side 30 seconds push ups 3 cycles Heavy single and double kettlebell work 90 seconds to complete 6 chest presses with doubles 45 seconds to complete 6 full Hardstyle snatches 45 seconds to complete 6 full Hardstyle snatches on the other side 60 seconds to complete 6 strict triceps push-ups 2 minute active recovery 6 minutes per round Complete 5 rounds Active Recovery Uneven rounds Hip flexor stretch into hamstring stretch 3 per side = 2 minutes Even rounds Lying cross-over stretch Hold for 30 seconds and alternate for 2 minutes

Programming

The weight selection should be around the 75% range of your 1RM for each individual kettlebell exercise. The full program with detailed information is available from our online shop.

Scoring

An increase in weight over a period of time, and an increase of reps for the burpees (programmed on other days) is what this program is about.

The workout

Warm-up

Warm-up
As written by the coach
30 seconds hip hinge into arms circles both directions 15 seconds ankle circles 15 seconds ankle circles (other side) 15 seconds Frankenstein kick into cross-knee to elbow 15 seconds Frankenstein kick into cross-knee to elbow (other side) 30 seconds push-ups
Task details
Task

Task 1

Work1 min 30 secScoring: Weight
  • 6×
    Double Kettlebell Chest Press
    Double Kettlebell · Bilateral
Task

Task 2

Work45 secScoring: Weight
  • 6×
    Kettlebell Full Snatch
    Single Kettlebell · One side
Task

Task 3

Work45 secScoring: Weight
  • 6×
    Kettlebell Full Snatch
    Single Kettlebell · Other side

Workout

WorkoutScoring: Weight5 roundsRounds
As written by the coach
Heavy single and double kettlebell work. 90 seconds to complete 6 chest presses with doubles 45 seconds to complete 6 full Hardstyle snatches 45 seconds to complete 6 full Hardstyle snatches on the other side 60 seconds to complete 6 strict triceps push-ups 2 minutes of active recovery One round is 6 minutes.

Active Recovery

Uneven rounds Hip flexor stretch into hamstring stretch 3 per side = 2 minutes Even rounds Lying cross-over stretch Hold for 30 seconds and alternate for 2 minutes
Task details
Task

Task 1

Work30 sec
30 seconds hip hinge into arms circles both directions
Task

Task 2

Work30 sec
15 seconds ankle circles 15 seconds ankle circles (other side)
Task

Task 3

Work30 sec
15 seconds Frankenstein kick into cross-knee to elbow 15 seconds Frankenstein kick into cross-knee to elbow (other side)
Task

Task 4

Work1 min
  • 6×
    Bodyweight Triceps Push-Up
Task

Task 4

30 sec
30 seconds push-ups
Task

Task 5

Active Recovery2 min
Uneven rounds Hip flexor stretch into hamstring stretch 3 per side = 2 minutes Even rounds Lying cross-over stretch Hold for 30 seconds and alternate for 2 minutes

Coach notes

Total work time
20 min

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