Kettlebell Monster

MAHAVIS

LevelIntermediate

Duration26 to 30 min

EquipmentDouble Kettlebell

IntensityModerate to vigorous

Who is this for

Intermediate-level athletes with double kettlebell experience ready for moderate to vigorous intensity. Expect 26 to 30 minutes of work.

What you will learn

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

Difficulty breakdown

LevelIntermediate

IntensityModerate to vigorous

Duration26 to 30 min

EquipmentDouble Kettlebell

Work time30 min

Why this workout

Strength, mobility, and some cardio A great workout that’s easy to adjust to be more strength, cardio, or in between.

About this workout

Strength, mobility, and some cardio

A great workout that’s easy to adjust to be more strength, cardio, or in between.

Task breakdown

MAHAVIS Strength, mobility, and some cardio A great workout that’s easy to adjust to be more strength, cardio, or in between. Warm-up 5 × single leg hip circles 5 × Frankenstein kicks 2 × squats Repeat on the other side 5 × alternating thoracic rotations 5 × hip hinge into arms overhead 5 × scarecrows 6 rounds Workout Double kettlebell 20 seconds racked squats 40 seconds half snatch 60 seconds bent over row Try not to put the kettlebells down during the first minute. Active recovery 2 × ninety-ninety windmill on each side 2 × kneeling lunge with arms overhead into runners lunge on each side 3 minutes Repeat for 6 rounds

Programming

Reduce the active-recovery time and go lighter with the weight if you want this to be more cardio. Go heavier with the weight for strength. Go closer to your 1RM and slower with the reps and no focus on scoring for strength.

Scaling

This workout can be scaled by using one instead of two kettlebells

Scoring

Scoring equals total reps multiplied by total weight

The workout

Warm-up

Warm-up6 roundsRounds

As written by the coach

5 × single leg hip circles 5 × Frankenstein kicks 2 × squats Repeat on the other side 5 × alternating thoracic rotations 5 × hip hinge into arms overhead 5 × scarecrows

Workout

Workout6 roundsRounds

As written by the coach

Double kettlebell 20 seconds racked squats 40 seconds half snatch 60 seconds bent over row Try not to put the kettlebells down during the first minute. Scoring equals total reps multiplied by total weight Active recovery 2 × ninety-ninety windmill on each side 2 × kneeling lunge with arms overhead into runners lunge on each side 3 minutes