Base your weight on your strict press at about 50 to 60% of your 1RM.
You want to pick a heavy weight, but not so heavy that you can't keep moving for the full minute of work. The heavier you go, the more you're working on strength. The lighter you go, the faster you can move and the more you're working on cardio.
Kettlebell Monster
SAVAGE
Who is this for
Advanced With Scaling Options-level athletes with single and 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 With Scaling Options
IntensityVigorous
Duration21 to 25 min
EquipmentSingle and Double Kettlebell
Work time24 min
Why this workout
About this workout
Programming
Scaling
The full snatches can be scaled to clean and push press or just clean.
The double kettlebell clean reverse lunge and press can be scaled to single kettlebell work, and the reverse lunge and press can be changed to a squat and press.
Scoring
Task 1: total number of repetitions performed times weight
Task 2: number of seconds left times weight
Task 1 Note: Just keep a running total of your reps as you move from the first exercise into the seconds and third and write them down in the rest period. Add all 4 sets up for a total.
The workout
Warm-up
Warm-up
As written by the coach
2 × CrossFit Burpee
2 × Squat
4 × Jumping Jack
6 Rounds
2 × Frankenstein Kick (On each side)
2 × Single Leg Hip Circle (On each side)
4 × Arm Circle Forward (Using both arms)
2 × Arm Circle Backward (Using both arms)
6 Rounds
Workout
WorkoutScoring: Reps × Weight
As written by the coach
Kettlebell clean
1 minute of MAX reps
Kettlebell strict press
1 minute of MAX reps
Kettlebell full snatch
1 minute of MAX reps
1 minute of REST
Perform all on the same side and then repeat on the other side.
Perform 2 cycles for a total of 16 minutes of work.
In other words, 4 minutes on one side, then the other side, which is 8 minutes, and then repeat everything (2nd cycle) which makes a total of 16 minutes.
Coach notes
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