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WORK OUT
Kettlebell Monster

LAVA

A quick short but intense task followed by some biceps work and repeated several times

LevelIntermediate
Duration31 to 40 min
EquipmentSingle Kettlebell and Bodyweight
IntensityModerate to vigorous
Log this workoutView logbook

Who is this for

Intermediate-level athletes with single kettlebell and bodyweight experience ready for moderate to vigorous intensity. Expect 31 to 40 minutes of work.

What you will learn

  • AMRAP workout format
  • Kettlebell Clean and Jerk, Kettlebell Squat, Kettlebell Hammer Curl, Kettlebell Windmill
  • Workout scoring and benchmarking

Difficulty breakdown

LevelIntermediate
IntensityModerate to vigorous
Duration31 to 40 min
EquipmentSingle Kettlebell and Bodyweight
Work time36 min

Why this workout

This workout doesn’t look like much on paper and you’ll most likely want to go heavy with the weight, as did I, but I was so glad that I knew this one would quickly creep up on you. It’s a great workout that has a good selection of exercises to work the full body. I enjoy Curls with the kettlebell a...

About this workout

This workout doesn’t look like much on paper and you’ll most likely want to go heavy with the weight, as did I, but I was so glad that I knew this one would quickly creep up on you. It’s a great workout that has a good selection of exercises to work the full body.

I enjoy Curls with the kettlebell a lot. Curls have been frowned upon as not functional, but in reality, they're the most functional exercise for the upper body you can imagine.

Task breakdown

This workout doesn’t look like much on paper and you’ll most likely want to go high with the weight, so did I, but I was so glad that I knew this one would quickly creep up on you. It’s a great workout that has a good selection of exercises to work the full body. 2 cross-knee to elbow both sides 2 Frankenstein kicks both sides 2 jumping jacks 2 minutes Pike squat Alternating windmill 2 minutes Alternating clean and jerk 2 minutes 1 minute countdown Clean and jerk into racked squat Same side 3.5 minutes AMRAP 30-second transition 6 hammer curls 1 alternating windmill Per minute 4 minutes Perform on the other side 2 cycles Use the same weight for all tasks The scoring equals full rounds multiplied by the kettlebell weight used

Scoring

Use the same weight for all tasks. The scoring equals total full rounds of task 1 multiplied by the kettlebell weight used

The workout

Warm-up

Warm-up
As written by the coach
2 cross-knee to elbow both sides 2 Frankenstein kicks both sides 2 jumping jacks 2 minutes Pike squat Alternating windmill 2 minutes Alternating clean and jerk 2 minutes
Task details
Task

Task 1

Work2 min
2 cross-knee to elbow both sides 2 Frankenstein kicks both sides 2 jumping jacks
Task

Task 2

Work2 min
Pike squat Alternating windmill
Task

Task 3

Work2 min
Alternating clean and jerk

Workout

WorkoutScoring: Rounds × Weight
As written by the coach
Clean and jerk into racked squat Same side 3 ½ minutes AMRAP 30-second transition 6 hammer curls 1 alternating windmill Per minute 4 minutes Repeat on the other side
Task details
Task

Task 1 (one side)

AMRAP3 min 30 secScoring: Rounds × WeightModerate to vigorousSteady
Clean and jerk into racked squat Performed on the same side
  • 1×
    Kettlebell Clean and Jerk
    Single Kettlebell · One side
  • 1×
    Kettlebell Squat
    Single Kettlebell · One side
Task

Transition

Transition30 sec
Task

Task 2

Work4 minModerateSteady
6 hammer curls 1 alternating windmill Per minute
  • 6×
    Kettlebell Hammer Curl
    Single Kettlebell · Using both arms
  • 1×
    Kettlebell Windmill
    Single Kettlebell · Alternating sides
Task

Task 1 (other side)

AMRAP3 min 30 secScoring: Rounds × WeightModerate to vigorousSteady
Clean and jerk into racked squat Performed on the same side
  • 1×
    Kettlebell Clean and Jerk
    Single Kettlebell · One side
  • 1×
    Kettlebell Squat
    Single Kettlebell · One side
Task

Transition

Transition30 sec
Task

Task 2

Work4 minModerateSteady
6 hammer curls 1 alternating windmill Per minute
  • 6×
    Kettlebell Hammer Curl
    Single Kettlebell · Using both arms
  • 1×
    Kettlebell Windmill
    Single Kettlebell · Alternating sides

Coach notes

Total work time
36 min

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