SERSI
Warm-up
4 x jumping jacks
2 x squat into hip hinge and arms overhead
2 minutes
Alternating hip circles
Alternating full hip circles
1 minute
2 rounds
Workout
6 x full snatch
2 x triceps push-ups
6 minutes AMRAP
2 around the body
1 ribbons
1 clean and press
4 minutes AMRAP
Bent-over row
Hang lift
Single-leg deadlift
6 minutes
2 rounds
Kettlebell Monster
SERSI
Who is this for
Intermediate-level athletes with single kettlebell and bodyweight experience ready for moderate to vigorous intensity. Expect 31 to 40 minutes of work.
What you will learn
- Programming and weight selection
- Scaling options for different levels
- Workout scoring and benchmarking
Difficulty breakdown
LevelIntermediate
IntensityModerate to vigorous
Duration31 to 40 min
EquipmentSingle Kettlebell and Bodyweight
Work time32 min
About this workout
Task breakdown
Programming
Pick a weight that you can keep moving fast with for the first two tasks and pick a heavy weight for the strength work in the third task.
Scaling
The full snatch can be changed to a half snatch or clean and push press.
Scoring
The first two tasks are scored as rounds multiplied by weight. The third task is unscored.
The workout
Warm-up
Warm-up
As written by the coach
4 x jumping jacks
2 x squat into hip hinge and arms overhead
2 minutes
Alternating hip circles
Alternating full hip circles
1 minute
2 rounds
Workout
Workout
As written by the coach
6 x full snatch
2 x triceps push-ups
6 minutes AMRAP
2 around the body
1 ribbons
1 clean and press
4 minutes AMRAP
Strength work:
Bent-over row
Hang lift
Single-leg deadlift
6 minutes
2 rounds
Coach notes
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