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WORK OUT
Kettlebell Monster

Romulus

LevelAdvanced
Duration26 to 30 min
EquipmentSingle Kettlebell and Bodyweight
IntensityModerate to vigorous
Log this workoutView logbook

Who is this for

Advanced-level athletes with single kettlebell and bodyweight experience ready for moderate to vigorous intensity. Expect 26 to 30 minutes of work.

What you will learn

  • AMRAP workout format
  • CrossFit Burpee, Bodyweight Reverse Lunge, Bodyweight Conventional Hip Hinge, Overhead Double Arm Raise
  • Workout scoring and benchmarking

Difficulty breakdown

LevelAdvanced
IntensityModerate to vigorous
Duration26 to 30 min
EquipmentSingle Kettlebell and Bodyweight

About this workout

Scoring

The weight values for the scoring are bolded: Task 1 rounds × weight × 2 Task 3 rounds × weight × 0.8 Task 5 rounds × weight × 0.6 Total score = task 1, 3, and 5 combined

The workout

Warm-Up

Warm-up
As written by the coach
Task 1 1 × CrossFit Burpee 1 × Bodyweight Reverse Lunge (Alternating sides) 1 × Bodyweight Conventional Hip Hinge 1 × Overhead Double Arm Raise 4 minutes  
Task details
Task

Task 1

Work4 minModerateSteady
  • 1×
    CrossFit Burpee
  • 1×
    Bodyweight Reverse Lunge
    Alternating sides
  • 1×
    Bodyweight Conventional Hip Hinge
  • 1×
    Overhead Double Arm Raise

Workout

Workout
As written by the coach
Task 1 Racked reverse lunge into kneeling press Pass through the legs into around the body and catch Bent-over row into hang clean 6-minute AMRAP Task 2 – Strength and flexibility work Plank into arch Downward dog Sphinx push-up Upward dog 6 minutes Task 3 Half snatch Jerk 6-minute AMRAP Task 4 – Mobility work Ninety-ninety and then: Rotate and fold 5 x internal hip rotations Windmill Forward fold Switch 6 minutes Task 5 Single arm swing 6-minute AMRAP
Task details
Task

Task 1

AMRAP6 minScoring: Rounds × Weight × Assigned ValueModerateSteady
Racked reverse lunge into kneeling press Pass through the legs into around the body and catch Bent-over row into hang clean
Task

Task 2 - Strength and flexibility work

Work6 minLight to moderateSteady
Plank into arch Downward dog Sphinx push-up Upward dog
Task

Task 3

AMRAP6 minScoring: Rounds × Weight × Assigned ValueModerate to vigorousSteady
Half snatch Jerk
Task

Task 4 - Mobility work

Work6 minLightSteady
Ninety-ninety and then:
  • Rotate and fold
  • 5 x internal hip rotations
  • Windmill
  • Forward fold
  • Switch
Task

Task 5

AMRAP6 minScoring: RepsVigorousSteady
Single arm swing