How to pace a 6-minute AMRAP with full effort
Proper single-arm swing mechanics and hip drive
Bent-over row form with each side working independently
Goblet squat positioning and depth
Alternating strict press with a speed switch
Kettlebell Monster
NUDGEE
Three AMRAPs, one kettlebell, maximum simplicity.
Who is this for
Beginner-level athletes with single kettlebell experience ready for low to medium intensity. Expect 26 to 35 minutes of work.
What you will learn
- AMRAP workout format
- Hardstyle Single-Arm Swing, Push-Ups, Bent-Over Row, Goblet Squat, Alternating Strict Press
- Scaling options for different levels
- Workout scoring and benchmarking
Difficulty breakdown
LevelBeginner
IntensityLow to medium
Duration26 to 35 min
EquipmentSingle Kettlebell
Work time18 min
Why this workout
NUDGEE is a straightforward single kettlebell workout built around three 6-minute AMRAPs. Each task pairs two exercises — swings and push-ups, rows and goblet squats, then alternating strict press — separated by generous 4-minute rest periods. It's an ideal entry point for new trainees who want meas...
About this workout
NUDGEE is a straightforward single kettlebell workout built around three 6-minute AMRAPs. Each task pairs two exercises — swings and push-ups, rows and goblet squats, then alternating strict press — separated by generous 4-minute rest periods. It's an ideal entry point for new trainees who want measurable progress without complexity.
Use one weight for the full workout. Taco used 20 kg, Anna used 12 kg. Beginners can use double-arm swings and reduce reps to 4, 6, or 8.
Designed to be accessible — choose a weight you can sustain for the full 6 minutes without compromising form.
Task breakdown
Scaling
Simple scaling
- Reduce AMRAP time from 6 to 4 minutes per task
- Switch single-arm swings to double-arm swings
- Reduce reps to 4 per exercise
Detailed scaling
- Beginner first attempt: Reduce each AMRAP to 4 minutes. Use double-arm swings instead of single-arm. Do 4 reps per exercise instead of 4/6. Increase time by 1 minute each session until reaching 6 minutes.
- Intermediate: Perform the workout as written.
- Advanced: Add 1-2 minutes to each AMRAP, or increase weight by one size.
Scoring
Total rounds completed across all three AMRAPs
Example: Task 1: 12 rounds + Task 2: 9 rounds + Task 3: 20 rounds = 41 total rounds
The workout
Workout
Workout
As written by the coach
Workout
Task 1
6 minutes AMRAP
4 x Hardstyle single-arm swing (each side)
4 x push-ups
4 minutes rest
Task 2
6 minutes AMRAP
6 x bent-over rows (each side)
6 x Goblet squats
4 minutes rest
Task 3
6 minutes AMRAP
Alternating strict press with a speed switch
Scoring
Count total rounds completed across all three AMRAPs.
Task details
Task
Task 1
AMRAP6 minScoring: Rounds
Execution: each side.
- 4×Hardstyle Single-Arm Swingsingle kettlebell sa · KB
- 4×Push-UpsBW
Task
Rest
Rest4 min
4 minutes
Task
Task 2
AMRAP6 minScoring: Rounds
Execution: each side.
- 6×Bent-Over Rowsingle kettlebell sa · KB
- 6×Goblet Squatsingle kettlebell da · KB
Task
Rest
Rest4 min
4 minutes
Task
Task 3
AMRAP6 minScoring: Rounds
Speed switch: change hands at will without putting the bell down.
Execution: switch at will.
- refAlternating Strict Presssingle kettlebell alternating · KB