Warm-up
30 seconds alternating bodyweight windmill
30 seconds squat into alternating Frankenstein kick
30 seconds alternating thoracic rotation into lateral flexion and arm over
4 cycles
Heavy single kettlebell work 75% percentage of your 1RM
LEGS, CORE, AND SHOULDERS – MOST INTENSE CORE WORKOUT
90 seconds to complete 6 deep squats
45 seconds to complete 1 windmill
45 seconds to complete 1 windmill (other side)
1 minute to complete a minimum of 10 CrossFit burpees
2 minutes of active recovery
6 minutes per round
Complete 5 rounds
Active recovery work
Uneven rounds
Single-leg quad stretch (single-leg reclining hero pose)
Hold for 30 seconds and alternate for 2 minutes
Even rounds
Single-leg hamstring stretch into hip adductors stretch
Hold for 30 seconds and alternate for 2 minutes
Kettlebell Monster
NEO — DAY CHAOS
Who is this for
Intermediate-level athletes with single and double kettlebell and bodyweight experience ready for moderate intensity. Expect 26 to 30 minutes of work.
Difficulty breakdown
LevelIntermediate
IntensityModerate
Duration26 to 30 min
EquipmentSingle and Double Kettlebell and Bodyweight
Work time20 min
About this workout
Task breakdown
The workout
Warm-up
Warm-up
As written by the coach
15 seconds cross knee to elbow into Frankenstein kick
15 seconds cross knee to elbow into Frankenstein kick (other side)
45 seconds reverse bodyweight TGU
45 seconds reverse bodyweight TGU (other side)
15 seconds scapula abduction into adduction
15 seconds alternating thoracic flexion with arm over
Warm-up
Warm-up
As written by the coach
30 seconds alternating bodyweight windmill
30 seconds squat into alternating Frankenstein kick
30 seconds alternating thoracic rotation into lateral flexion and arm over
Warm-up
Warm-up
As written by the coach
15 seconds jumping jacks
15 seconds arm circles both directions
20 seconds alternating thoracic rotations
20 seconds alternating lateral thoracic flexion with arm over
20 seconds alternating hip circles
Workout
Workout4 roundsRounds
As written by the coach
Heavy single kettlebell work 75% percentage of your 1RM
45 seconds to complete 6 bent-over rows
45 seconds to complete 6 bent-over rows (other side)
90 seconds to complete 1 Turkish get-up
90 seconds to complete 1 Turkish get-up (other side)
30 seconds of rest
60 seconds to complete a minimum of 10 CrossFit burpees
2 minutes of active recovery
Active Recovery
Uneven rounds
Ninety-ninety with arm across scapular stretch
Hold for 30 seconds and alternate for 2 minutes
Even rounds
Lying cross-over stretch
Hold for 30 seconds and alternate for 2 minutes
Workout
Workout5 roundsRounds
As written by the coach
90 seconds to complete 6 deep squats
45 seconds to complete 1 windmill
45 seconds to complete 1 windmill (other side)
1 minute to complete a minimum of 10 CrossFit burpees
2 minutes of active recovery
Active recovery work
Uneven rounds
Single-leg quad stretch (single-leg reclining hero pose)
Hold for 30 seconds and alternate for 2 minutes
Even rounds
Single-leg hamstring stretch into hip adductors stretch
Hold for 30 seconds and alternate for 2 minutes
Workout
Workout6 roundsRounds
As written by the coach
Double kettlebell work
1 minute to complete 6 shrugs
1 minute to complete 6 strict shoulder press
1 minute to complete a minimum of 10 CrossFit burpees
2 minutes active recovery
Active recovery work
On uneven rounds:
Child’s pose into arm through into downward dog
Hold for 30 seconds and alternate for 2 minutes
On even rounds:
Levator scapulae neck stretch into neck circles and scapula abduction
Hold for 30 seconds and alternate for 2 minutes
Coach notes
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