STRATOS
Strength and cardio
The kettlebell swings after the squats are the hardest. First round, okay, but then they hit me and I had to go down in weight.
60 sec squat into arms overhead and side bends
60 sec 3 cross-knee to elbow on each side and 3 jumping jacks
3 rounds
1 minute transition
40 sec 2 x double kettlebell clean from dead, slow press and squat
1 minute double arm swings or 30 sec single arm swings each side
80 sec downward dog into child's pose into upward dog
10 times
Scoring
total rounds for the kettlebell swings multiplied by kettlebell weight
Kettlebell Monster
STRATOS
Simple tasks that will demand everything from you
Who is this for
Intermediate-level athletes with single and double kettlebell and bodyweight experience ready for moderate to vigorous intensity. Expect 26 to 30 minutes of work.
Difficulty breakdown
LevelIntermediate
IntensityModerate to vigorous
Duration26 to 30 min
EquipmentSingle and Double Kettlebell and Bodyweight
Why this workout
The kettlebell swings after the squats are the hardest. First round, okay, but then they hit me and I had to go down in weight.
The workout
The kettlebell swings after the squats are the hardest. First round, okay, but then they hit me and I had to go down in weight.
Task breakdown
Scoring
The scoring is the total rounds for the kettlebell swings multiplied by the kettlebell weight used.
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