Skip to main content
WORK OUT
Kettlebell Monster

ODOS

LevelBeginner
Duration21 to 25 min
EquipmentSingle Kettlebell and Bodyweight
IntensityModerate to vigorous
Log this workoutView logbook

Who is this for

Beginner-level athletes with single kettlebell and bodyweight experience ready for moderate to vigorous intensity. Expect 21 to 25 minutes of work.

What you will learn

  • AMRAP workout format
  • Scaling options for different levels
  • Workout scoring and benchmarking

Difficulty breakdown

LevelBeginner
IntensityModerate to vigorous
Duration21 to 25 min
EquipmentSingle Kettlebell and Bodyweight
Work time25 min

Why this workout

This is a quick kettlebell workout to get you back into the game, well, at least for us, it was. We wanted something easy and not too complex. So, I programmed the warm-up to be within the workout and two AMRAP tasks with single kettlebell and just two exercises, broken up with mobility work in betw...

About this workout

This is a quick kettlebell workout to get you back into the game, well, at least for us, it was. We wanted something easy and not too complex. So, I programmed the warm-up to be within the workout and two AMRAP tasks with single kettlebell and just two exercises, broken up with mobility work in between.

The kettlebell work is a simple combo of 4 alternating clean and press followed by your choice of 10 jumping jacks or 5 squats. However, I found that Anna was catching up with me, so I swapped to squats instead as they were quicker to execute.

In the intro video, I also talked about how I had let myself go for a while, and this workout was to get us back on track.

The active recovery work is a combination of all or some of the following, your choice:

  1. Modified scorpion stretch
  2. Superman stretch
  3. Child’s pose into downward dog

During this session, I also spoke about remaining injury-free and our own training, I will include the video below.

Task breakdown

ODOS A quick cardio workout Task 1 Push up into squat jump Alternating thoracic rotation into arms overhead 2 minutes Task 2 Alternating Frankenstein kick Alternating cross-knee to elbow Alternating thoracic lateral flexion 2 minutes 30 seconds transition Task 3 4 alternating clean and strict press 10 jumping jacks or 5 squats 8-minute AMRAP Task 4 Active recovery 5 minutes Task 5 4 alternating clean and strict press 10 jumping jacks or 5 squats 8-minute AMRAP Active recovery Modified scorpion stretch Superman stretch Child’s pose into downward dog

Scaling

Use a clean and push press instead of a clean and strict press.

Scoring

Keep track of your rounds for tasks 3 and 5, and multiply the total number of rounds by the weight used.

The workout

Workout

WorkoutScoring: Rounds × Weight
As written by the coach
Task 1 Push up into squat jump Alternating thoracic rotation into arms overhead 2 minutes Task 2 Alternating Frankenstein kick Alternating cross-knee to elbow Alternating thoracic lateral flexion 2 minutes 30 seconds transition Task 3 4 alternating clean and strict press 10 jumping jacks or 5 squats 8-minute AMRAP Task 4 Active recovery 5 minutes Task 5 4 alternating clean and strict press 10 jumping jacks or 5 squats 8-minute AMRAP
Task details
Task

Task 1

Work2 minModerateSteady
Push up into squat jump Alternating thoracic rotation into arms overhead 2 minutes
Task

Task 2

Work2 minModerateSteady
Alternating Frankenstein kick Alternating cross-knee to elbow Alternating thoracic lateral flexion 2 minutes
Task

Transition

Transition30 sec
Use this time to get ready for the intense work that's coming up.
Task

Task 3

AMRAP8 minScoring: Rounds × WeightModerate to vigorousSteady
4 alternating clean and strict press 10 jumping jacks or 5 squats 8-minute AMRAP
Task

Task 4

Active Recovery5 minLight to moderateSteady
Any or all of the following as you see fit: Modified scorpion stretch Superman stretch Child’s pose into downward dog 5 minutes
Task

Task 5

AMRAP8 minScoring: Rounds × WeightModerate to vigorousSteady
4 alternating clean and strict press 10 jumping jacks or 5 squats 8-minute AMRAP

Coach notes

Total work time
25 min

Want unlimited access?

Create a free account to watch more, or subscribe to add this session to your library.

Sign In