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WORK OUT
Kettlebell Monster

MERIDUM

LevelAdvanced With Scaling Options
Duration21 to 25 min
EquipmentDouble Kettlebell and Bodyweight
IntensityModerate to vigorous
Log this workoutView logbook

Who is this for

Advanced With Scaling Options-level athletes with double kettlebell and bodyweight experience ready for moderate to vigorous intensity. Expect 21 to 25 minutes of work.

What you will learn

  • AMRAP workout format
  • Scaling options for different levels
  • Workout scoring and benchmarking

Difficulty breakdown

LevelAdvanced With Scaling Options
IntensityModerate to vigorous
Duration21 to 25 min
EquipmentDouble Kettlebell and Bodyweight
Work time24 min

Why this workout

The kettlebell combo is intense and followed by two cardio-intense bodyweight exercises which makes every round that you complete grueling, which is exactly how we like it. There are two AMRAPs, the first one is 8 minutes, which means that you work to complete as many rounds as possible of the combo...

About this workout

The kettlebell combo is intense and followed by two cardio-intense bodyweight exercises which makes every round that you complete grueling, which is exactly how we like it.

There are two AMRAPs, the first one is 8 minutes, which means that you work to complete as many rounds as possible of the combo. You then take 6 minutes to recover and work on your body with mobility work. If you are a member, you can follow along with the mobility work. After you've recovered, it's time to dig deep and do a 10-minute AMRAP which is 2 minutes longer than the first one.

You might look at this and think it's too complex or too hard, but with the right coaching, cues, progression, and training, you too can do this.

Task breakdown

MERIDIUM Cardio, strength, and mobility Warm-up Squat Arms overhead Alternating hip circles 2 minutes 4 double arm swings 2 ribbons 2 minutes Repeat if not doing the prep work Workout Task 1 Double kettlebell Snatch Squat Press Hang clean 4 jumping jacks 4 cross mountain climbers 8 Minute AMRAP Task 2 Active recovery and mobility 6 minutes Task 3 10 Minute AMRAP

Scaling

To scale the workout, perform the combo with one instead of two kettlebells. Replace the snatch with a clean and push press. Work for 6 instead of 8 minutes for the first task, and 8 instead of 10 for the second task. As you repeat the workout, work with two kettlebells and work towards the full time programmed.

Scoring

The scoring is the number of rounds multiplied by the total weight used.

The workout

Warm-up

Warm-up
As written by the coach
Squat Arms overhead Alternating hip circles 2 minutes 4 × double-arm swings 2 × ribbons 2 minutes Perform the warm-up twice if you're not doing the prep work.
Task details
Task

Task 1

Work2 min
  • Squat
  • Arms overhead
  • Alternating hip circles
Task

Task 2

Work2 minModerateSteady
Light single kettlebell work:
  • 4 double arm swings
  • 2 ribbons

Workout

Workout
As written by the coach
Task 1 Kettlebell bodyweight combo 8-minute AMRAP   Task 2 Active recovery and mobility 6 minutes   Task 3 Kettlebell bodyweight combo 10-minute AMRAP   The combo is double kettlebell work and repeated for AMRAP:
  • Snatch
  • Squat
  • Press
  • Hang clean
  Each kb combo is followed by bodyweight exercises: 4 × jumping jacks 4 × cross mountain climbers
Task details
Task

Task 1

AMRAP8 minVigorousSteady
Double kettlebell work:
  • Snatch
  • Squat
  • Press
  • Hang clean
  • 4 jumping jacks
  • 4 cross mountain climbers
Task

Task 2

Work6 minLightSteady
Active recovery and mobility; perform your own work or follow-along with the video.
Task

Task 3

AMRAP10 minVigorousSteady
Double kettlebell work:
  • Snatch
  • Squat
  • Press
  • Hang clean
  • 4 jumping jacks
  • 4 cross mountain climbers

Coach notes

Total work time
24 min

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