THE ARGONAUT
Cardio and core work
Intervals of high-intensity AMRAPs with core work in between as active recovery. The kettlebell tasks were intense and got the heart rate in the red zone. The time for the intense tasks is reduced as we progress so that full effort can be put in on every task.
Warm-up
4 × jumping jacks
4 × single leg hip circle into Frankenstein kick (each side)
1 minute
2 × hip hinge into arms overhead
2 × jumping jacks
2 × thoracic rotations
1 minute
2 × lateral knee raise (each side)
2 × cross knee raise (each side)
2 × hip circles (each way)
1 minute
2 cycles
Workout
Combo
Dead to racking
Swing to overhead
Row to stand up
Chin to ground
Task 1
5 minute AMRAP
Task 2
5 minute core work
4 × back extensions
4 × upward into downward dog push-ups
Task 3
4.5 minute AMRAP
Task 4
5 minute core work
4 × crunch
4 × side crunch each side
4 × bridge
Task 5
4 minute AMRAP
Task 6
5 minute core work
4 × alternating cross crunch
4 × leg raise
4 × bridge
Task 7
3 minute AMRAP
Scoring equals total number of rounds times weight
Stick to the same weight
Taco
21
18
16
12
@16kg
Kettlebell Monster
THE ARGONAUT
Who is this for
Advanced-level athletes with single kettlebell experience ready for moderate to vigorous intensity. Expect 31 to 40 minutes of work.
Difficulty breakdown
LevelAdvanced
IntensityModerate to vigorous
Duration31 to 40 min
EquipmentSingle Kettlebell
Work time31 min 30 sec
Why this workout
This kettlebell workout has 7 tasks. Several of the tasks are to repeat an awesome kettlebell combo for a certain amount of time and as many reps as possible. The work is split with tasks that work the core. An awesome workout to have a go at. The combo is to bring the kettlebell from dead into rack...
About this workout
This kettlebell workout has 7 tasks. Several of the tasks are to repeat an awesome kettlebell combo for a certain amount of time and as many reps as possible. The work is split with tasks that work the core. An awesome workout to have a go at.
The combo is to bring the kettlebell from dead into racking, which means any way you see fit. From racking into a swing and then into overhead, that means from the swing to overhead any way that you see fit. Then perform a row and stand up, and the last part of the combo is to get your chin to the ground/mats (or towel) any way you see fit.
Task breakdown
The workout
Warm-up
Warm-up
As written by the coach
4 × jumping jacks
4 × single leg hip circle into Frankenstein kick (each side)
1 minute
2 × hip hinge into arms overhead
2 × jumping jacks
2 × thoracic rotations
1 minute
2 × lateral knee raise (each side)
2 × cross knee raise (each side)
2 × hip circles (each way)
1 minute
2 cycles
Workout
Workout
As written by the coach
Kettlebell Combo:
- Dead to racking
- Swing to overhead
- Row to stand up
- Chin to ground
Coach notes
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