Kettlebell Monster
Odin
Who is this for
Advanced-level athletes with double kettlebell and bodyweight experience ready for vigorous intensity. Expect 31 to 40 minutes of work.
What you will learn
- AMRAP, FOR TIME workout format
Difficulty breakdown
LevelAdvanced
IntensityVigorous
Duration31 to 40 min
EquipmentDouble Kettlebell and Bodyweight
Work time36 min
The workout
Warm-up
Warm-up
As written by the coach
Task 1
Burpee into squat
3 × jumping jacks
3 minutes
Task 2
Hip circle and Frankenstein kick
30 seconds
Task 3
Hip circle and Frankenstein kick (opposite side)
30 seconds
Task 4
Hip hinge
30 seconds
Task details
Task
Task 1
Work3 minLight to moderateSteady
Burpee into squat
3 × jumping jacks
Task
Task 2
Work30 secLightSteady
Hip circle and Frankenstein kick
Task
Task 3
Work30 secLightSteady
Hip circle and Frankenstein kick (opposite side)
Task
Task 4
Work30 secLightSteady
Hip hinge
Workout
WorkoutScoring: Rounds × Weight
As written by the coach
Task 1
1 × dead clean
2 × bent-over rows
3 × CrossFit burpees
16-minute AMRAP
Task 2
Active recovery
Shinbox into leg over
3 minutes
Task 3
Active recovery
Bridge into crunch and sit-up
3 minutes
Task 4
100 × jumping jacks
30 × dead swingclean and squat
Use the same weight as for task 1
FOR TIME
Task details
Task
Task 1
AMRAP16 minVigorousInterval
1 × dead clean
2 × bent-over rows
3 × CrossFit burpees
Task
Task 2
Active Recovery3 minLightSteady
Active recovery
Shinbox into leg over
Task
Task 3
Active Recovery3 minLightSteady
Bridge into crunch and sit-up
Task
Task 4
FOR TIMEVigorousInterval
100 × jumping jacks
30 × dead swingclean and squat
Use the same weight as for task 1
Coach notes
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