TANK
Strength, mobility, and cardio
Warm-up
3 jumping jacks
3 cross knee to elbow each side
3 squats
4 rounds
3 side bend with arm over each side
3 alternating thoracic rotations
2 rounds
3 cycles
Workout
Heavy single kettlebell
4 Double arm Hardstyle swings
3 Bent-over row each side
2 push up into downward dog
1 Snatch from dead each side
14 minute AMRAP
Deep runners lunge with thoracic rotation into upward and downward dog
Deep squat with thoracic rotation
Child’s pose into hip extension
6 minutes mobility
Medium single kettlebell
Clean and strict press
6 minute AMRAP
Kettlebell Monster
TANK
Who is this for
Intermediate-level athletes with single kettlebell and bodyweight experience ready for vigorous intensity. Expect 26 to 30 minutes of work.
What you will learn
- AMRAP workout format
- Workout scoring and benchmarking
Difficulty breakdown
LevelIntermediate
IntensityVigorous
Duration26 to 30 min
EquipmentSingle Kettlebell and Bodyweight
Work time20 min
Why this workout
This is a workout that starts with strength followed by mobility and ends with cardio. 3 tasks, 2 AMRAPs and 1 mobility, and you need to have a heavy bell for the first task, none for the second, and a medium weight for the last task.
About this workout
This is a workout that starts with strength followed by mobility and ends with cardio. 3 tasks, 2 AMRAPs and 1 mobility, and you need to have a heavy bell for the first task, none for the second, and a medium weight for the last task.
Task breakdown
Scoring
For tasks 1 and 3 the scoring equals rounds multiplied by the lowest weight used. If you started with 32kg, did 12 rounds, and dropped down to 28kg after the 6th round, then 28kg is the weight that's sued for the scoring of that task.
The workout
Warm-up
Warm-up
As written by the coach
3 jumping jacks
3 cross knee to elbow each side
3 squats
4 rounds
3 side bend with arm over each side
3 alternating thoracic rotations
2 rounds
Task details
Task
Task 1
Work
3 jumping jacks
3 cross knee to elbow each side
3 squats
Task
Task 2
Work
3 side bend with arm over each side
3 alternating thoracic rotations
Workout
WorkoutScoring: Full Rounds × Weight
As written by the coach
Heavy single kettlebell
4 Double arm Hardstyle swings
3 Bent-over row each side
2 push up into downward dog
1 Snatch from dead each side
14 minute AMRAP
Deep runners lunge with thoracic rotation into upward and downward dog
Deep squat with thoracic rotation
Child’s pose into hip extension
6 minutes mobility
Medium single kettlebell
Clean and strict press
6 minute AMRAP
Task details
Task
Task 1
AMRAP14 minScoring: Full Rounds × WeightModerate to vigorousInterval
Heavy single kettlebell
4 Double arm Hardstyle swings
3 Bent-over row each side
2 push up into downward dog
1 Snatch from dead each side
Task
Task 2
Active Recovery6 minLight to moderateSteady
Deep runners lunge with thoracic rotation into upward and downward dog
Deep squat with thoracic rotation
Child’s pose into hip extension
Task
Task 3
AMRAP6 minScoring: Full Rounds × WeightModerate to vigorousSteady
Medium single kettlebell
Clean and strict press
Coach notes
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