Kettlebell Monster
SPARTACUS
Who is this for
Intermediate-level athletes with single kettlebell experience ready for vigorous intensity. Expect 13 to 15 minutes of work.
What you will learn
- FOR TIME, Rounds workout format
- Jumping Jack, CrossFit Burpee, Kettlebell Single-Arm Hip Hinge Swing, Kettlebell Swingclean, Kettlebell Strict Press + 2 more
Difficulty breakdown
LevelIntermediate
IntensityVigorous
Duration13 to 15 min
EquipmentSingle Kettlebell
Work time13 min
Why this workout
This is a short high-intensity single kettlebell workout. My heart rate skyrocketed to a max of 170 BPM and my average was 136. For nearly half of the workout, I was in the red zone. I burned 190 calories, imagine repeating this short workout twice in a day and you got somewhere near 500 calories bu...
About this workout
This is a short high-intensity single kettlebell workout. My heart rate skyrocketed to a max of 170 BPM and my average was 136. For nearly half of the workout, I was in the red zone. I burned 190 calories, imagine repeating this short workout twice in a day and you got somewhere near 500 calories burned in under half an hour.
The workout
Workout
WorkoutScoring: Time in Seconds Multiplied by WeightFOR TIME
Task details
Task
Task 1
FOR TIMEVigorousSteady
- 2×Jumping Jack
- 1×CrossFit Burpee
Task
Task 2
Rounds50 roundsVigorousSteady
Switch sides after each combo.
- 1×Kettlebell Single-Arm Hip Hinge SwingSingle Kettlebell
- 1×Kettlebell SwingcleanSingle Kettlebell
- 1×Kettlebell Strict PressSingle Kettlebell · Combo
Task
Task 3
Rounds50 roundsVigorousSteady
- Kettlebell Dead CleanSingle Kettlebell · Switch at will
Task
Task 4
Rounds50 roundsVigorousSteady
- Kettlebell Full SnatchSingle Kettlebell · Switch at will
Coach notes
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