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WORK OUT
Kettlebell Monster

OBSIDIAN

LevelIntermediate
Duration31 to 40 min
EquipmentSingle Kettlebell
IntensityModerate to vigorous
Log this workoutView logbook

Who is this for

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

What you will learn

  • Scaling options for different levels
  • Workout scoring and benchmarking

Difficulty breakdown

LevelIntermediate
IntensityModerate to vigorous
Duration31 to 40 min
EquipmentSingle Kettlebell

Why this workout

This is a great kettlebell workout where you perform the Jerk on one side followed by the Snatch, you then do the same on the other side without putting the kettlebell down. You repeat this pattern, but the first time it was for 1 minute, the second time it's 45 seconds, and the last time you do it ...

About this workout

This is a great kettlebell workout where you perform the Jerk on one side followed by the Snatch, you then do the same on the other side without putting the kettlebell down. You repeat this pattern, but the first time it was for 1 minute, the second time it's 45 seconds, and the last time you do it is for 30 seconds.

After the 9 minutes of unbroken work, you take some time to recover and work on your hips and shoulders to prepare for the last task which is maximum unbroken Jerks on the same side followed by a maximum of 2 minutes rest. You repeat the same on the other side. Then you go through the same thing with the Snatch.

Task breakdown

OBSIDIAN Cardio and muscular endurance Task 1 One round is: 1 minute jerk 1 minute snatch Repeat on the other side Repeat as 45 seconds rounds Repeat as 30 seconds rounds A total of 9 minutes of unbroken work 30 seconds transition Task 2 4 minutes of hip work 2 minutes of shoulder work 6 minutes of active recovery 30 seconds count down Task 3 Maximum jerk on one side Maximum 2 minutes rest Repeat on the other side Repeat for the snatch Scoring: Task 1 equals reps x 1.5 x weight Task 3 equals reps x weight

Scaling

Check the alternatives and progressions video on how to scale this workout.

Scoring

Task 1 equals reps x 1.5 x weight Task 3 equals reps x weight

The workout

Workout

Workout
As written by the coach

Task 1

One round is:
  • 1-minute jerk
  • 1-minute snatch
  • Repeat on the other side
  Repeat task 1 as 45-second rounds Repeat task 1 as 30-second rounds All up a total of 9 minutes of unbroken work   30 seconds transition  

Task 2

4 minutes of hip work 2 minutes of shoulder work A total of 6 minutes of active recovery 30 seconds count down  

Task 3

Maximum jerk on one side Maximum 2 minutes rest Repeat on the other side Repeat task 3 for the snatch

TASK 1

WorkoutScoring: Reps6 roundsRounds
As written by the coach
30 seconds single arm swings on one side 30 seconds single arm swings on the other side 30 seconds full snatch on one side 30 seconds full snatch on the other side 30 seconds overhead reverse lunge on one side 30 seconds overhead reverse lunge on the other side

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