Warm-up
15 seconds of thoracic rotation into backward arm circle
15 seconds in the other directions
30 seconds cross-knee to elbow into Frankenstein kick and hamstring curl into opposite hand
30 seconds in the other directions
30 seconds horizontal shoulder abduction into scapula adduction and shoulder rotation
3 cycles
Workout
Everything is single kettlebell work.
1RM weight work
Strict shoulder press
2 minutes (1 minute each side)
Heavy weight work
Strict shoulder press with spinal involvement
2 minutes (1 minute each side)
Cardio work
Medium weight
Alternating clean and press 4 min AMRAP
Alternating clean and push press 4 min AMRAP
Total of 8 minutes
Accessory work
Optimal weight
Biceps press
Thumb grip press
Chest press
5 minutes of work
Mobility work
Light to medium weight
Rear press
Lateral thoracic flexion side press
Split stance press
Sots press
Bent press
12 minutes of work
Kettlebell Monster
NOVA
Who is this for
Intermediate-level athletes with single and double kettlebell experience ready for moderate intensity. Expect 26 to 30 minutes of work.
What you will learn
- Programming and weight selection
- Workout scoring and benchmarking
Difficulty breakdown
LevelIntermediate
IntensityModerate
Duration26 to 30 min
EquipmentSingle and Double Kettlebell
Work time29 min
Why this workout
This is NOVA, a kettlebell shoulder strength routine to improve your 1 rep max strict press. This routine is available as a strength camp package from our online shop.
About this workout
This is NOVA, a kettlebell shoulder strength routine to improve your 1 rep max strict press. This routine is available as a strength camp package from our online shop.
Task breakdown
Programming
Run this routine at least once a week.
Scoring
You want to record your 1RM for the strict shoulder press and repeat the routine at least once a week to work on increasing your 1RM.
The workout
Warm-up
Warm-up
As written by the coach
15 seconds of thoracic rotation into backward arm circle
15 seconds in the other directions
30 seconds cross-knee to elbow into Frankenstein kick and hamstring curl into opposite hand
30 seconds in the other directions
30 seconds horizontal shoulder abduction into scapula adduction and shoulder rotation
Workout
WorkoutScoring: Weight
As written by the coach
Everything is single kettlebell work unless noted otherwise.
1RM weight work
Strict shoulder press
2 minutes (1 minute each side)
Heavy weight work
Strict shoulder press with spinal involvement
2 minutes (1 minute each side)
Cardio work
Medium weight
Alternating clean and press 4 min AMRAP
Alternating clean and push press 4 min AMRAP
Total of 8 minutes
Accessory work
Optimal weight
Biceps press
Thumb grip press
Chest press
5 minutes of work
Mobility work
Light to medium weight
Rear press
Lateral thoracic flexion side press
Split stance press
Sots press
Bent press
12 minutes of work
Coach notes
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