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WORK OUT
Kettlebell Monster

OMINOUS

LevelAdvanced
Duration21 to 25 min
EquipmentDouble Kettlebell
IntensityVigorous
Log this workoutView logbook

Who is this for

Advanced-level athletes with double kettlebell experience ready for vigorous intensity. Expect 21 to 25 minutes of work.

What you will learn

  • Programming and weight selection
  • Scaling options for different levels
  • Workout scoring and benchmarking

Difficulty breakdown

LevelAdvanced
IntensityVigorous
Duration21 to 25 min
EquipmentDouble Kettlebell
Work time16 min

Why this workout

There are 4 cycles of 4 minutes of work and 2 minutes of rest in this session. Go as heavy as you can for as many rounds as you can per cycle. If you repeat the workout then your goal is to increase the rounds or the same rounds and heavier weights. The highest my heart rate has ever reached was at ...

About this workout

There are 4 cycles of 4 minutes of work and 2 minutes of rest in this session. Go as heavy as you can for as many rounds as you can per cycle. If you repeat the workout then your goal is to increase the rounds or the same rounds and heavier weights.

The highest my heart rate has ever reached was at the apex of cycling this workout during a 6-week strength camp that we ran online.

My end results were:

Cycle 1, 12 rounds @ 2 x 24kg/52.8lbs
Cycle 2, 12 rounds @ 2 x 24kg/52.8lbs
Cycle 3, 12 rounds @ 2 x 24kg/52.8lbs
Cycle 4, 12 rounds @ 2 x 24kg/52.8lbs

Hitting the last cycle at 12 rounds was one of the most mentally challenging things I've done and right up there with 60 minutes unbroken clean and jerk, 30 minutes unbroken snatch, etc.

There are 4 intervals of 4 minutes of work followed by 2 minutes of rest.

Task breakdown

Ominous Warm-up 2 × squats 4 × jumping jacks 2 × push ups 4 rounds Frankenstein kick Knee to elbow Arms overhead 30 seconds each side 3 cycles Taco Cycle 1, 7 rounds @ 2 x 28kg Cycle 2, 8 rounds @ 2 x 24kg Cycle 3, 8 rounds @ 2 x 24kg Cycle 4, 9 rounds @ 2 x 24kg Cycle 1, 11 rounds @ 2 x 24kg Cycle 2, 9 rounds @ 2 x 24kg Cycle 3, 9 rounds @ 2 x 24kg Cycle 4, 9 rounds @ 2 x 24kg Cycle 1, 10 rounds @ 2 x 24kg Cycle 2, 10 rounds @ 2 x 24kg Cycle 3, 10 rounds @ 2 x 24kg Cycle 4, 11 rounds @ 2 x 24kg Anna Cycle 1, 7 rounds @ 2 x 12kg Cycle 2, 7 rounds @ 2 x 12kg Cycle 3, 7 rounds @ 2 x 12kg Cycle 4, 7 rounds @ 2 x 12kg Workout Heavy double kettlebell Clean Press Squat Row 4 minutes AMRAP 2 minutes rest 4 cycles Scoring is rounds multiplied by weight

Programming

All details for programming with videos and ebook are available in this strength camp.

Scaling

You can scale this workout to single instead of double kettlebell work.

Scoring

Scoring is rounds multiplied by weight

The workout

Warm-up

Warm-up
As written by the coach
2 × squats 4 × jumping jacks 2 × push-ups 4 rounds Frankenstein kick Knee to elbow Arms overhead 30 seconds on each side 3 cycles

Workout

Workout
As written by the coach
Heavy double kettlebell
  • Clean
  • Press
  • Squat
  • Row
4 minutes AMRAP 2 minutes rest 4 cycles

Coach notes

Total work time
16 min

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