Kettlebell Monster
Legion
Who is this for
Advanced-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
- AMRAP workout format
Difficulty breakdown
LevelAdvanced
IntensityModerate
Duration31 to 40 min
EquipmentSingle and Double Kettlebell and Bodyweight
Work time32 min
The workout
Warm-up
Warm-up
As written by the coach
Task 1
4 x burpees
3 x hip circles each side
2 x runners lunge into arms overhead
2 minutes
Task 2
Squat into stiff-legged hip hinge and arms overhead
1 minute
Task details
Task
Task 1
Work3 min
4 x burpees
3 x hip circles each side
2 x runners lunge into arms overhead
2 minutes
Squat into stiff-legged hip hinge and arms overhead
1 minute
Workout
WorkoutScoring: Rounds × Weight
As written by the coach
Task 1
Hang clean
Swingclean
2 x jerks
10-minute AMRAP
Transition
1 minute
Task 2
2 x alternating ribbons into twist and wrist curl into stiff-legged deadlift
Alternating Windmill
10 minutes
Transition
1 minute
Task 3
Snatch into overhead squat
Use the same weight for task 3 as you did for task 1
6-minute AMRAP
Task 4
Double kettlebell burpee into squat deadlift
Task 4 can be any weight when using doubles.
6-minute AMRAP
Task details
Task
Task 1
AMRAP10 minModerateSteady
Hang clean
Swingclean
2 x jerks
Task
Transition
Rest1 min
Task
Task 2
Work10 minLight
Alternating ribbons into twist and wrist curl into stiff-legged deadlift
x 2
Alternating Windmill
Task
Transition
Rest1 min
Task
Task 3
AMRAP6 minModerateSteady
Snatch into overhead squat
Use the same weight for task 3 as you did for task 1
Task
Task 4
AMRAP6 minModerateSteady
Double kettlebell burpee into squat deadlift
Task 4 can be any weight when using doubles.
Coach notes
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