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WORK OUT
Kettlebell Monster

Sparta

LevelAdvanced
Duration31 to 40 min
EquipmentSingle and Double Kettlebell
IntensityVigorous
Log this workoutView logbook

Who is this for

Advanced-level athletes with single and double kettlebell experience ready for vigorous intensity. Expect 31 to 40 minutes of work.

What you will learn

  • AMRAP, Rounds workout format
  • Programming and weight selection
  • Workout scoring and benchmarking

Difficulty breakdown

LevelAdvanced
IntensityVigorous
Duration31 to 40 min
EquipmentSingle and Double Kettlebell
Work time32 min

Why this workout

This kettlebell workout starts with a short but intense task followed by rest. Then it's time to go hard for 30 seconds with a task that you need to complete and then you go straight into 60 seconds of max deadlifts. An easy exercise but very tough at this stage because of the previous 30 seconds of...

About this workout

This kettlebell workout starts with a short but intense task followed by rest. Then it's time to go hard for 30 seconds with a task that you need to complete and then you go straight into 60 seconds of max deadlifts. An easy exercise but very tough at this stage because of the previous 30 seconds of intense work, this really pumps your cardio up. It's torture, but it's not...

Programming

Task 1: Work with a single kettlebell at about 55 to 65% of your 1RM strict press. Task 2: Base the weight on something that you can work quickly with for the jerk, i.e. perform the 6 required reps of the clean and jerk with double kettlebell within the 30 seconds allowed for this. You also want to get as many reps out of the deadlift, so you want to work fast and with a too-heavy weight this will not work. Recommended weight here is 2 x 35.2 lb / 16 kg.

Scoring

Task 1 Rounds times weight Task 2 Reps times weight (only counting the deadlifts) Total of 2 cycles

The workout

Warm-up

Warm-up
Task details
Task

Task 1

Work3 minModerateSteady
6 jumping jacks 2 squats 2 Frankenstein kicks (each side) 2 hip hinges
Task

Task 2

Work2 minLight to moderateSteady
Reverse lunge and twist into arm overhead Stand up into arms overhead Other side

Workout

Workout
Task details
Task

Task 1

AMRAP4 minScoring: Rounds × WeightVigorousSteady
Single kettlebell work:
  • Bent-over row (dead)
  • Reverse lunge deadlift
  • Hang clean
  • Reverse lunge and strict press
Task

Rest

Rest2 min
Task

Task 2

Rounds4 roundsScoring: Reps × WeightVery vigorousInterval
Double kettlebell work:
  • 6 x clean and jerk in 30 seconds
  • 1-minute max deadlifts
Only the deadlifts are counted toward the scoring.

Coach notes

Total work time
32 min

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