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WORK OUT
Kettlebell Monster

QUICKSILVER

Just 3 kettlebell exercises—but 450 reps!

LevelIntermediate
Duration21 to 25 min
EquipmentSingle Kettlebell
IntensityVigorous
Log this workoutView logbook

Who is this for

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

What you will learn

  • Rounds workout format
  • Kettlebell Hang Clean, Kettlebell Single-Arm Hip Hinge Swing, Kettlebell Half Snatch
  • Programming and weight selection
  • Scaling options for different levels
  • Workout scoring and benchmarking

Difficulty breakdown

LevelIntermediate
IntensityVigorous
Duration21 to 25 min
EquipmentSingle Kettlebell

Why this workout

This is a golden oldie that's been around for ages and will be around for much longer as it's simple and simply grueling. It's a great kettlebell benchmark workout to have in your armory. You can switch at will, meaning switch hands/sides whenever you need to, and you can also put the weight down, b...

About this workout

This is a golden oldie that's been around for ages and will be around for much longer as it's simple and simply grueling. It's a great kettlebell benchmark workout to have in your armory.

You can switch at will, meaning switch hands/sides whenever you need to, and you can also put the weight down, but of course, the more you put it down, the slower your time is. Learn to rest in racking or learn about pacing!

It's 450 reps in total. That's not to be sneezed at, but it can easily be done without any back, hand, or other issues. Our IKU™ Students/Members learned how, and so can you.

Here's an old video of me doing the workout in 2019.

The strategy I use, depending on my conditioning at the time of repeating the workout, is 25 reps on one side and then 25 on the other. I do that for two rounds, and in the final round, I usually am nearing fatigue and need to split it into sets of 10.

Just under 20 minutes is my recorded best.

Task breakdown

50 hang cleans 50 single-arm swings 50 half snatches 3 ROUNDS FOR TIME

Programming

When you complete all three rounds as fast as you can without putting the weight down and a minimal number of switches, then it's time to up your weight and get the next kettlebell weight out that you have.

Scaling

You can reduce the reps per round from 50 to 20, 30, or 40, and you can also program a rest period in between rounds or even sets. As you repeat the workout, it's your objective to complete the workout as intended and get to the next level with your weight.

Scoring

The fastest time you complete this FOR TIME workout is your score. Your weight is the level, i.e., when you up the weight, you have achieved the next level.

The workout

Workout

WorkoutScoring: Fastest TimeFOR TIME
As written by the coach
50 hang cleans 50 single-arm swings 50 half snatches 3 rounds
Task details
Task

Task 1

Rounds3 roundsVigorous
  • 50×
    Kettlebell Hang Clean
    Single Kettlebell · Switch at will
  • 50×
    Kettlebell Single-Arm Hip Hinge Swing
    Single Kettlebell · Switch at will
  • 50×
    Kettlebell Half Snatch
    Single Kettlebell · Switch at will

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