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WORK OUT
Kettlebell Monster

MAYHEM

LevelIntermediate
Duration21 to 25 min
EquipmentDouble Kettlebell and Bodyweight
IntensityVigorous
Log this workoutView logbook

Who is this for

Intermediate-level athletes with double kettlebell and bodyweight experience ready for vigorous intensity. Expect 21 to 25 minutes of work.

What you will learn

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

Difficulty breakdown

LevelIntermediate
IntensityVigorous
Duration21 to 25 min
EquipmentDouble Kettlebell and Bodyweight
Work time17 min

Why this workout

Mayhem is a short workout that can be completed in 23 minutes, and the actual total working time is 14 to 17 minutes. This is double kettlebell mayhem! You start with a buy-in of bodyweight exercises and you can use this as your warm-up if you're a regular exerciser. The format is 1 minute of an exe...

About this workout

Mayhem is a short workout that can be completed in 23 minutes, and the actual total working time is 14 to 17 minutes.

This is double kettlebell mayhem! You start with a buy-in of bodyweight exercises and you can use this as your warm-up if you're a regular exerciser.

The format is 1 minute of an exercise followed by another minute of an exercise and then rest for 1 minute. Repeat all that one more time and then move on to the next task which is the same format but with other exercises.

You'll be in for a real surprise if you've never done the dead curl reverse squat.

In the last task, don't forget to squat instead of hinge so you can work intensely and keep your back safe.

Task breakdown

MAYHEM Double kettlebell mayhem. Buy-in 5 squats 5 jumping jacks 5 crossfit burpees 8 rounds 5 minute time cap Task 1 1 minute AMRAP racked squat 1 minute AMRAP strict press 1 minute rest Repeat task 1 Task 2 1 minute AMRAP dead curl reverse squat 1 minute AMRAP alternating strict press 1 minute rest Repeat task 2 Task 3 1 minute AMRAP squat deadlift 1 minute AMRAP push press 1 minute rest Repeat task 3 Scoring equals total weight moved

Programming

This workout is part of the 4-week press and squat program which is available from our shop here.

Scaling

Work with one kettlebell. For more scaling options, become a member and learn how to adjust the timing, etc.

Scoring

Scoring equals the total weight moved

The workout

Workout

WorkoutScoring: Full Rounds × Weight
As written by the coach
Double kettlebell mayhem. Buy-in 5 squats 5 jumping jacks 5 crossfit burpees 8 rounds 5 minute time cap   Task 1 1-minute AMRAP racked squat 1-minute AMRAP strict press 1-minute rest Repeat task 1   Task 2 1-minute AMRAP dead curl reverse squat 1-minute AMRAP alternating strict press 1-minute rest Repeat task 2   Task 3 1-minute AMRAP squat deadlift 1-minute AMRAP push press 1-minute rest Repeat task 3

Coach notes

Total work time
17 min

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