NOMAD
Strength and cardio
Warm-up
4 jumping jacks
2 squats
Alternating Frankenstein
2 minutes
Burpee
Alternating reverse lunge
2 jumping jacks
2 minutes
Alternating pigeon
alternating hip circles
2 minutes
Workout
Double kettlebell
Task 1
Dead to squat thruster
2 minutes
2 minutes active recovery
3 rounds
Task 2
Dead to push press
2 minutes
2 minutes active recovery
3 rounds
Task 3
Dead to strict press
2 minutes
2 minutes active recovery
3 rounds
Scoring
Task 1 weight times rounds
Task 2 weight times rounds times 1.5
Task 3 weight times rounds times 2
Kettlebell Monster
NOMAD
Who is this for
Intermediate-level athletes with double kettlebell experience ready for moderate to vigorous intensity. Expect 31 to 40 minutes of work.
Difficulty breakdown
LevelIntermediate
IntensityModerate to vigorous
Duration31 to 40 min
EquipmentDouble Kettlebell
Work time36 min
Why this workout
Short heavy tasks.
About this workout
Short heavy tasks.
Task breakdown
Scoring
Task 1 weight times rounds
Task 2 weight times rounds times 1.5
Task 3 weight times rounds times 2
The workout
Warm-up
Warm-up
As written by the coach
4 jumping jacks
2 squats
Alternating Frankenstein
2 minutes
Burpee
Alternating reverse lunge
2 jumping jacks
2 minutes
Alternating pigeon
alternating hip circles
2 minutes
Workout
Workout
As written by the coach
Double kettlebell
Task 1
Dead to squat thruster
2 minutes
2 minutes active recovery
3 rounds
Task 2
Dead to push press
2 minutes
2 minutes active recovery
3 rounds
Task 3
Dead to strict press
2 minutes
2 minutes active recovery
3 rounds
Coach notes
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