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WORK OUT
Kettlebell Monster

The Balkans

LevelAdvanced With Scaling Options
Duration45+ min
EquipmentDouble Kettlebell
IntensityVigorous
Log this workoutView logbook

Who is this for

Advanced With Scaling Options-level athletes with double kettlebell experience ready for vigorous intensity. Expect 45+ minutes of work.

What you will learn

  • FOR TIME workout format
  • Programming and weight selection
  • Scaling options for different levels
  • Workout scoring and benchmarking

Difficulty breakdown

LevelAdvanced With Scaling Options
IntensityVigorous
Duration45+ min
EquipmentDouble Kettlebell
Work time1 h

Why this workout

This is a chipper kettlebell workout with double kettlebell and just a few exercises, the clean, press, and lift. You can chip at the task in any order as you see fit, choose your strategy wisely!

About this workout

This is a chipper kettlebell workout with double kettlebell and just a few exercises, the clean, press, and lift. You can chip at the task in any order as you see fit, choose your strategy wisely!

Programming

Use the same weight for both kettlebell combos. This is a workout that you complete once every month or two to test your endurance and mental toughness. The lighter your weight, the faster you can move and complete the workout, however, this workout is for strength and endurance, so the weight should be on the heavier side. The recommended weight is 40 to 50% of your 1RM strict press. I used two 44 lb / 20 kg kettlebells and Anna used two 26.4 lb / 12 kg kettlebells.

Scaling

To scale the workout:
  • Work with one instead of two kettlebells
  • The shoulder press is not recommended to be performed as a push-press, but rather go down in weight, however, if you do not have lighter weight, use the push- press.
  • The reverse lunge deadlift can be replaced with a reverse lunge and not going to dead with the weight
  • The reverse lunge deadlift can be replaced with a bodyweight reverse lunge, this means, perform the suitcase deadlift and put the weight down to perform the bodyweight reverse lunge
Reduce the number of reps from 100 to 80 or 60 and increase the number of reps as you repeat the workout again.

Scoring

The scoring equals the total number of seconds to complete the chipper, divided by total weight used, and the lowest score wins.

The workout

Warm-up

Warm-up
As written by the coach
Task 1 Reverse lunge Single-leg hip circle Frankenstein kick Perform on the other side 6 jumping jacks 2 minutes Task 2 Thoracic rotation Lateral flexion and arm over Arm circle backwards Perform on the other side 2 squats 2 minutes Task 3 Reverse lunge Single-leg hip circle Frankenstein kick Perform on the other side 6 jumping jacks 1 minute Task 4 Thoracic rotation Lateral flexion and arm over Arm circle backwards Perform on the other side 2 squats 1 minute  
Task details
Task

Task 1

Work2 minModerate
Reverse lunge Single-leg hip circle Frankenstein kick Perform on the other side 6 jumping jacks
Task

Task 2

Work2 minLight to moderate
Thoracic rotation Lateral flexion and arm over Arm circle backwards Perform on the other side 2 squats
Task

Task 3

Work1 minModerate
Reverse lunge Single-leg hip circle Frankenstein kick Perform on the other side 6 jumping jacks
Task

Task 4

Work1 minLight to moderate
Thoracic rotation Lateral flexion and arm over Arm circle backwards Perform on the other side 2 squats

Workout

WorkoutScoring: Time in Seconds Divided by WeightFOR TIME
As written by the coach
Double kettlebell work 100 clean and press 100 suitcase deadlift and reverse lunge deadlift Complete in any order
Task details
Task

Chipper

FOR TIMEScoring: Time in Seconds Divided by WeightVigorousInterval
Double kettlebell work
  • 100 clean and press
  • 100 suitcase deadlift and reverse lunge deadlift
Complete in any order

Coach notes

Total work time
1 h

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