ASK 1
30 seconds single arm swings on one side
30 seconds single arm swings on the other side
30 seconds full snatch on one side
30 seconds full snatch on the other side
30 seconds overhead reverse lunge on one side
30 seconds overhead reverse lunge on the other side
Repeat 6 rounds
Makes a total of 18 minutes
TASK 2
Finish with 2 minutes of push-ups
Kettlebell Monster
THE PACE MAKER
Who is this for
Advanced-level athletes with single kettlebell and bodyweight experience ready for very vigorous intensity. Expect 16 to 20 minutes of work.
What you will learn
- Programming and weight selection
- Scaling options for different levels
- Workout scoring and benchmarking
Difficulty breakdown
LevelAdvanced
IntensityVery vigorous
Duration16 to 20 min
EquipmentSingle Kettlebell and Bodyweight
Work time20 min
Why this workout
This is a golden oldie created in 2019 but still going strong today. There is a whole protocol and program built around this super-effective workout that can be performed with 1 kettlebell. https://youtu.be/47eH7y5gdvQ
The workout
This is a golden oldie created in 2019 but still going strong today. There is a whole protocol and program built around this super-effective workout that can be performed with 1 kettlebell.
Task breakdown
Programming
The whole program that takes any beginner to this or the next level can be found here. If you are an inner circle member, make sure to ask us for the program as it's included in your membership.
Scaling
The program can be bought on Amazon or Cavemantraining and includes all progressions that start at the absolute beginner level and take you all the way to the advanced level.
Scoring
There are several levels of scoring explained in the program.
The basic scoring is the reps.
If you rip your hand you fail.
If you put the weight down you fail.
If you do less than 5 reps for an exercise per round you fail.
Coach notes
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