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WORK OUT
Kettlebell Monster

MADNESS

Heavy swings, max power, four rounds of madness.

LevelIntermediate
Duration26 to 35 min
EquipmentSingle Kettlebell
IntensityHigh
Log this workoutView logbook

Who is this for

Intermediate-level athletes with single kettlebell experience ready for high intensity. Expect 26 to 35 minutes of work.

What you will learn

  • AMRAP, Recovery workout format
  • Hardstyle Swing, CrossFit Burpee, Alternating Reverse Lunge
  • Scaling options for different levels
  • Workout scoring and benchmarking

Difficulty breakdown

LevelIntermediate
IntensityHigh
Duration26 to 35 min
EquipmentSingle Kettlebell
Work time32 min

Why this workout

MADNESS is a single kettlebell METCON built around heavy Hardstyle double-arm swings paired with bodyweight challenges. Four 4-minute AMRAPs alternate between burpee and lunge variants, each followed by 4 minutes of active recovery to restore mobility and prime you for the next round. Use a single h...

About this workout

MADNESS is a single kettlebell METCON built around heavy Hardstyle double-arm swings paired with bodyweight challenges. Four 4-minute AMRAPs alternate between burpee and lunge variants, each followed by 4 minutes of active recovery to restore mobility and prime you for the next round.

Use a single heavy kettlebell for the DA swings. Same weight must be maintained across all four tasks — switching weights incurs a 0.8 score penalty.

Intensity is driven by weight selection. The coach used 36kg and would have preferred 40kg. Low reps per set allow maximum force per swing.

Task breakdown

How to sustain Hardstyle swing power across multiple AMRAPs How to use active recovery to restore mobility between high-intensity sets The difference between the swing-burpee and swing-lunge task structures and how each challenges your body differently How to select a challenging single kettlebell weight and maintain it for the full workout

Scaling

Simple scaling

  • Reduce to a moderate weight if heavy swings cannot be maintained with good form
  • Replace CrossFit burpees with a push-up and stand or squat thrust
  • Reduce AMRAP duration from 4 minutes to 3 minutes

Detailed scaling

  • Beginner: Use a comfortable weight — not your max. Replace CrossFit burpees with push-up and stand. Reduce AMRAPs to 3 minutes each with 3 minutes recovery.
  • Intermediate: Use a challenging weight as written. Stick to the 4-minute AMRAPs. Maintain the same weight for all four tasks.
  • Advanced: Use the heaviest available kettlebell. Aim to maintain round count across all four AMRAPs. Reduce rest to 3 minutes instead of 4.

Scoring

Total rounds across all four tasks multiplied by the weight used in kilograms. If you switch weights, multiply the total by 0.8.

Example: If you complete 8 + 7 + 9 + 8 = 32 rounds total with a 32kg kettlebell: 32 × 32 = 1024 points.

The workout

Workout

Workout
As written by the coach

Workout

Task 1
4 minutes AMRAP
4 Hardstyle double-arm swings
2 CrossFit burpees
Active recovery — 4 minutes

Task 2
4 minutes AMRAP
4 Hardstyle double-arm swings
1 alternating reverse lunge
Active recovery — 4 minutes

Task 3
4 minutes AMRAP
2 Hardstyle double-arm swings
2 CrossFit burpees
Active recovery — 4 minutes

Task 4
4 minutes AMRAP
2 Hardstyle double-arm swings
1 alternating reverse lunge
Active recovery — 4 minutes

Active recovery exercises:
Deep runner's lunge into thoracic rotation into downward dog
Supine spinal twist
Bridge into sit-up and reach

Scoring
Total rounds × weight used (kg). Penalty: 0.8 multiplier if weight is switched.

Task details
Task

Task 1

AMRAP4 minScoring: Rounds x Weight
Use the heaviest single kettlebell available. Put the weight down before performing the burpees. Execution: bilateral.
  • 4×
    Hardstyle Swing
    single kettlebell da · KB
  • 2×
    CrossFit Burpee
    BW
Task

Active Recovery

Recovery4 min
Deep runner's lunge into thoracic rotation into downward dog — switch to the other side. Supine spinal twist. Bridge into sit-up and reach.
Task

Task 2

AMRAP4 minScoring: Rounds x Weight
The alternating reverse lunge is performed with a fully upright torso — gently tap the ground with the back knee. Execution: bilateral.
  • 4×
    Hardstyle Swing
    single kettlebell da · KB
  • 1×
    Alternating Reverse Lunge
    BW
Task

Active Recovery

Recovery4 min
Deep runner's lunge into thoracic rotation into downward dog — switch to the other side. Supine spinal twist. Bridge into sit-up and reach.
Task

Task 3

AMRAP4 minScoring: Rounds x Weight
Same as Task 1 but with only 2 swings per round — you should be moving faster now. Execution: bilateral.
  • 2×
    Hardstyle Swing
    single kettlebell da · KB
  • 2×
    CrossFit Burpee
    BW
Task

Active Recovery

Recovery4 min
Deep runner's lunge into thoracic rotation into downward dog — switch to the other side. Supine spinal twist. Bridge into sit-up and reach.
Task

Task 4

AMRAP4 minScoring: Rounds x Weight
Same as Task 2 but with only 2 swings per round — end on a high note. Execution: bilateral.
  • 2×
    Hardstyle Swing
    single kettlebell da · KB
  • 1×
    Alternating Reverse Lunge
    BW
Task

Active Recovery

Recovery4 min
Deep runner's lunge into thoracic rotation into downward dog — switch to the other side. Supine spinal twist. Bridge into sit-up and reach.

Coach notes

Total work time
32 min

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