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WORK OUT
Kettlebell Monster

LIGHTNING

LevelAdvanced With Scaling Options
Duration16 to 20 min
EquipmentSingle Kettlebell
IntensityModerate
Log this workoutView logbook

Who is this for

Advanced With Scaling Options-level athletes with single kettlebell experience ready for moderate intensity. Expect 16 to 20 minutes of work.

What you will learn

  • Programming and weight selection
  • Scaling options for different levels
  • Workout scoring and benchmarking

Difficulty breakdown

LevelAdvanced With Scaling Options
IntensityModerate
Duration16 to 20 min
EquipmentSingle Kettlebell

Why this workout

This is a short quick zone 2 cardio workout with a longer-than-usual cooldown. We're also including a peak into what happens behind the scenes, the arguments that happen during filming which we normally cut out. This is to show you that we're not perfect and real people who make mistakes (well, not ...

About this workout

This is a short quick zone 2 cardio workout with a longer-than-usual cooldown. We're also including a peak into what happens behind the scenes, the arguments that happen during filming which we normally cut out. This is to show you that we're not perfect and real people who make mistakes (well, not me but my partner).

Sometimes a 45-minute video takes 3 hours to shoot, and sometimes the battery runs out and we're talking to ourselves for an hour.

This is a great workout to replace high-impact cardio, assuming you have mastered the technique. In the alternatives and progressions video, I explain how to progress step-by-step and how you should start with the clean and press.

Enjoy the workout, watch the intro where I talk about how doing 200 unbroken reps is not boring and why not.

Task breakdown

LIGHTNING A quick snatch workout with a long cooldown Warm-up 5 × squat into arms overhead 5 × hip hinge into arms overhead 5 × jumping jacks 5 × cross-knee to elbow 5 × cross-knee to elbow other side 6 rounds Workout 200 alternating full snatch FOR TIME 10 burpees penalty when putting down the weight

Programming

You can break the set, complete the penalty, rest, and go again. As you do this workout for the first time, you should focus on halving the volume or even less, and as you repeat the workout you want to add more volume until you are at 200. Pick a light to medium weight to complete this work.

Scaling

Alternatives
  1. Perform the clean and press
  2. Perform the clean and push press
  3. Perform the half snatch

Scoring

You can score the workout by setting a time-cap, for example, 20 minutes which is ample time to complete the work if you are able to do this unbroken. You then take the remaining seconds and multiply that by the weight used. As you repeat the workout you want to finish faster and with heavier weight.

The workout

Warm-up

Warm-up6 roundsRounds
As written by the coach
5 × squat into arms overhead 5 × hip hinge into arms overhead 5 × jumping jacks 5 × cross-knee to elbow 5 × cross-knee to elbow other side
Task details
Task

Task 1

Work
5 × squat into arms overhead 5 × hip hinge into arms overhead 5 × jumping jacks 5 × cross-knee to elbow 5 × cross-knee to elbow other side

Workout

WorkoutScoring: Remaining Seconds × WeightFOR TIME
As written by the coach
200 alternating full snatch 10 burpees penalty when putting down the weight
Task details
Task

Task 1

WorkModerateSteady
200 alternating full snatch 10 burpees penalty when putting down the weight

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