Pick the weight(s) based on 50 to 60% of your 1RM chest press. On the second go at the AMRAP, you will most likely have to drop weight by 15 to 20%.
Drop in weight is allowed, just make sure to record your reps at what weight.
Kettlebell Monster
NAUTILUS
Who is this for
Intermediate-level athletes with double kettlebell and bodyweight experience ready for very vigorous intensity. Expect 31 to 40 minutes of work.
What you will learn
- AMRAP workout format
- CrossFit Burpee, Frankenstein Kick, Double Kettlebell Chest Press, Double Kettlebell Racked Squat
- Programming and weight selection
- Scaling options for different levels
- Workout scoring and benchmarking
Difficulty breakdown
LevelIntermediate
IntensityVery vigorous
Duration31 to 40 min
EquipmentDouble Kettlebell and Bodyweight
Work time24 min
Why this workout
Pushing weights while keeping the heart rate high! This session develops your aerobic fitness and the ability to sustain high-intensity effort for longer. The workout is performed with two kettlebells but there is also scaling for working with one. The first task is intense, but not as intense as th...
About this workout
Pushing weights while keeping the heart rate high!
This session develops your aerobic fitness and the ability to sustain high-intensity effort for longer. The workout is performed with two kettlebells but there is also scaling for working with one. The first task is intense, but not as intense as the second task, followed by long active recovery and mobility work. Then the tasks are repeated for a shorter period of time and fewer reps.
Heart Rate Results
The actual workout time was 22 minutes and 10 minutes were spent on active recovery and mobility. During the workout, I spent 17% in the green zone, 40% in the yellow zone, and 44% in the red zone. My average BPM was 149 and the highest was 169. the 10 minutes of active recovery were spent in the green and yellow zone with the lowest BPM being 125.
776 kcal burned with this session.
Workout PDF
This workout has a free easy to print PDF for the public to download, other workouts only have PDFs available for members. Download here.
Programming
Scaling
The exercises are not very complicated, there are only 3 exercises in total, two are with double kettlebell and the third is the CrossFit burpee. Use one kettlebell instead of two kettlebells.
Reduce the total working time for each AMRAP and continue improving until you have completed the full prescribed time with the recommended weight percentage of your 1RM.
Scoring
Total rounds times your weight. When dropping in weight, do keep this into account and submit separate scorings if you're uploading to this website.
The workout
Warm-up
Warm-up
As written by the coach
2 × squat
4 × jumping jack
2 × front to back clap
2 minutes
1 × CrossFit burpee
1 × alternating Frankenstein kick
1 minute
2 cycles
Task details
Task
Task 1
Work2 minLight to moderateSteady
2 × squat
4 × jumping jack
2 × front to back clap
Task
Task 2
1 minLightSteady
- 1×CrossFit Burpee
- 1×Frankenstein KickAlternating sides
Workout
WorkoutScoring: Rounds × Weight
As written by the coach
Task 1
5 × double kettlebell chest press 5 × CrossFit burpee 6 MIN AMRAPTask 2
4 × double kettlebell racked squat 4 × CrossFit burpee 6 MIN AMRAP 30 seconds transitionTask 3
Active recovery and mobility work
Ninety-ninety Curtsy get-up Shinbox into the other side - Thoracic rotations and arm over - Single-arm scarecrow into extension and adduction 10 minutes 30 seconds transitionTask 4
4 × double kettlebell chest press 4 × CrossFit burpee 5 MIN AMRAPTask 5
3 × double kettlebell racked squat 3 × CrossFit burpee 5 MIN AMRAPTask details
Task
Task 1
AMRAP6 minVigorousSteady
- 5×Double Kettlebell Chest PressDouble Kettlebell · Rx ♂ 44 lb / 20 kg · Rx ♀ 35.2 lb / 16 kg
- 5×CrossFit Burpee
Task
Task 2
AMRAP6 minVery vigorousSteady
- 4×Double Kettlebell Racked SquatDouble Kettlebell · Rx ♂ 44 lb / 20 kg · Rx ♀ 35.2 lb / 16 kg
- 4×CrossFit Burpee
Task
Transition
Transition30 sec
Task
Active Recovery
Active Recovery10 minModerateSteady
Ninety-ninety
Curtsy get-up
Shinbox into the other side
-
Thoracic rotations and arm over
-
Single arm scarecrow into extension and adduction
The follow-along and technique video for this workout goes into detail on these movements.
Task
Transition
Transition30 sec
Task
Task 3
AMRAP5 minVigorousSteady
- 4×Double Kettlebell Chest PressDouble Kettlebell · Rx ♂ 44 lb / 20 kg · Rx ♀ 35.2 lb / 16 kg
- 4×CrossFit Burpee
Task
Task 4
AMRAP5 minVery vigorousSteady
- 3×Double Kettlebell Racked SquatDouble Kettlebell · Rx ♂ 35.2 lb / 16 kg · Rx ♀ 26.4 lb / 12 kg
- 3×CrossFit Burpee
Coach notes
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