LEGENDARY
A leg and core workout
Warm-up
Squat
External hip rotation (each side)
Hamstring curl (each side)
Hip hinge
3 rounds
15 jumping jacks
3 alternating cross-knee to elbow
2 rounds
3 cycles
Workout
Task 1
2 heavy clean and squat
1 rep every 30 seconds
Task 2
30s Side bent one side
30s Other side
Task 3
30s Jefferson curl into scapula adduction
Task 4
45s stretching one side
45s stretching the other side
8 rounds
(32 mins total)
Stretches
- Quad stretch
- Hamstring stretch
The scoring equals reps multiplied by the weight used for task 1 only
Kettlebell Monster
LEGENDARY
A legendary leg and core workout that lives up to its name
Who is this for
Intermediate-level athletes with single and double kettlebell and bodyweight experience ready for moderate intensity. Expect 31 to 40 minutes of work.
What you will learn
- Rounds workout format
- Workout scoring and benchmarking
Difficulty breakdown
LevelIntermediate
IntensityModerate
Duration31 to 40 min
EquipmentSingle and Double Kettlebell and Bodyweight
Work time32 min
Why this workout
This leg and core workout can be performed as a single or double kettlebell workout. The workout can be completed in 32 minutes, but if you're pressed for time, you can remove the stretching work and get it all done in 20 minutes, but that does increase the intensity of the workout. You can follow a...
About this workout
This leg and core workout can be performed as a single or double kettlebell workout. The workout can be completed in 32 minutes, but if you're pressed for time, you can remove the stretching work and get it all done in 20 minutes, but that does increase the intensity of the workout.
You can follow along with the stretches used in the follow-along video or just do your own stretches. On uneven rounds, we focus on quad and hip flexor stretches, and on even rounds, we focus on the hamstrings and calves.
I used two of the heaviest weights I have access to for the squats, and they were uneven; one was 32kg and the other 36kg (total 150lbs), but it got the job done.
Task breakdown
Scoring
The scoring equals reps multiplied by the weight used for task 1 only
The workout
Warm-up
Warm-up
As written by the coach
Squat
External hip rotation (each side)
Hamstring curl (each side)
Hip hinge
3 rounds
15 jumping jacks
3 alternating cross-knee to elbow
2 rounds
Task details
Task
Task 1
Work1 minScoring: Reps × WeightModerate to vigorousSteady
2 heavy clean and squat
1 rep every 30 seconds
Workout
Workout8 roundsRounds
As written by the coach
Task 1
2 heavy clean and squat 1 rep every 30 secondsTask 2
30 seconds Side bent one side 30 seconds Other sideTask 3
30 seconds Jefferson curl into scapula adductionTask 4
45 seconds stretching one side 45 seconds stretching the other sideTask details
Task
Task 1
Rounds3 rounds
Squat
External hip rotation (each side)
Hamstring curl (each side)
Hip hinge
Task
Task 2
Work1 minModerateSteady
Task
Task 2
Rounds2 rounds
15 jumping jacks
3 alternating cross-knee to elbow
Task
Task 3
Work30 secModerateSteady
30 seconds Jefferson curl into scapula adduction
Task
Task 4
Active Recovery1 min 30 secLightSteady
45 seconds stretching one side
45 seconds stretching the other side
Coach notes
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