Scoring equals the number of rounds times weight.
Switching weight is allowed on a new round; keep track of the rounds with what weight
Kettlebell Monster
MORDAX
Who is this for
Advanced-level athletes with double kettlebell experience ready for vigorous intensity. Expect 11 to 12 minutes of work.
What you will learn
- AMRAP workout format
- Squat Thruster, Double Kettlebell Hip Hinge Half Snatch, Kettlebell Hang Clean
- Workout scoring and benchmarking
Difficulty breakdown
LevelAdvanced
IntensityVigorous
Duration11 to 12 min
EquipmentDouble Kettlebell
Work time12 min
About this workout
Scoring
The workout
Warm-up
Warm-up
As written by the coach
Squat
Alternating cross knee to elbow
Alternating single-leg hip circle
Arms overhead
1 minute
Hip hinge into alternating thoracic rotation
30 seconds
Scarecrows
15 seconds
Offset shoulder rolls
15 seconds
Workout
Workout
As written by the coach
Double kettlebell
Dead start clean
Squat thruster
Half snatch
Hang snatch
2 × CrossFit burpee
12-Minute AMRAP
Prep Work
Preparation (prep)
As written by the coach
Single kettlebell light weight
3 × dead start clean (each side)
2 × squat thruster (each side)
3 × half snatch (each side)
3 × hang clean (each side)
Double kettlebell light weight
3 × dead start clean
2 × squat thruster
3 × half snatch
3 × hang clean
Double kettlebell heavier weight
3 × dead start clean
2 × squat thruster
3 × half snatch
3 × hang clean
Task details
Task
AMRAP
AMRAP12 minScoring: Rounds × WeightVigorousInterval
- 1×Squat ThrusterDouble Kettlebell · Combo
- 1×Double Kettlebell Hip Hinge Half SnatchDouble Kettlebell · Combo
- 1×Kettlebell Hang CleanDouble Kettlebell · Combo
Coach notes
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