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WORK OUT
Kettlebell Monster

NEFARIOUS

LevelAdvanced
Duration31 to 40 min
EquipmentSingle Kettlebell
IntensityVigorous
Log this workoutView logbook

Who is this for

Advanced-level athletes with single kettlebell experience ready for vigorous intensity. Expect 31 to 40 minutes of work.

What you will learn

  • AMRAP workout format
  • Kettlebell Clean and Jerk, Kettlebell Full Snatch
  • Programming and weight selection
  • Scaling options for different levels
  • Workout scoring and benchmarking

Difficulty breakdown

LevelAdvanced
IntensityVigorous
Duration31 to 40 min
EquipmentSingle Kettlebell
Work time30 min

Why this workout

This is NEFARIOUS. A wicked workout with a single kettlebell! This workout is all about enduring, enduring the voice that says “no more”, enduring the triceps screaming, enduring the desire to switch, and enduring the desire to give up. This is about getting in the zone and then reaping the feeling ...

About this workout

This is NEFARIOUS. A wicked workout with a single kettlebell! This workout is all about enduring, enduring the voice that says “no more”, enduring the triceps screaming, enduring the desire to switch, and enduring the desire to give up. This is about getting in the zone and then reaping the feeling of happy endorphins plus so much more. This workout is also a challenge in our online competitions here.

Improve your sprint speed and resistance to fatigue.

130 BPM average
172 BPM max
717 calories burned

Heart Rate Graph

The workout is also available as a single purchase from our parent website here.

Programming

Start with a weight that allows you to complete the workout without putting the weight down at all during the 15-minute sets, and also where you only switch once per set. As you complete the tasks as intended, you can increase your weight when you repeat the workout. In most cases, this is a workout that is not suitable for high frequency. Once every 2 to 4 weeks is a good frequency to start with.

Scaling

Reduce the working time from 15 minutes to 12, 10, 8, or 6.

Scoring

Reps x weight x multiplier and highest score wins Multiplier (assigned value) 1.1 for clean and jerk 0.9 for clean and push press 1.1 for full snatch 0.9 for half snatch 0.8 for clean and push press Penalty Deduct 0.2 from the multiplier if the weight was put down at all Deduct 0.05 from the multiplier for each switch more than one

The workout

Warm-up

Warm-up
As written by the coach
Part 1 10 × jumping jacks 3 × single leg hip circles into Frankenstein kick and hamstring curl (each side) 3 rounds Part 2 4 x inchworm push-up into squat 4 × alternating squat into knee to cross elbow  
Task details
Task

Part 1

WorkModerateSteady
10 × jumping jacks 3 × single leg hip circles into Frankenstein kick and hamstring curl (each side) 3 rounds
Task

Part 2

WorkModerateSteady
4 x inchworm push-up into squat 4 × alternating squat into knee to cross elbow

Workout

WorkoutScoring: Rounds × Weight × Assigned Value
As written by the coach
Task 1 Single Kettlebell Clean and Jerk 15-minute AMRAP Active Recovery 10 minutes Task 2 Single Kettlebell Full Snatch
Task details
Task

Task 1

AMRAP15 minScoring: Rounds × Weight × Assigned ValueVigorousSteady
  • Kettlebell Clean and Jerk
    Single Kettlebell
Task

Active Recovery

Active Recovery10 minLight to moderateSteady
Task

Task 2

AMRAP15 minScoring: Rounds × Weight × Assigned ValueVery vigorousSteady
  • Kettlebell Full Snatch
    Single Kettlebell

Coach notes

Total work time
30 min

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