Kettlebell Monster

THESSALONIKI

LevelAdvanced

Duration31 to 40 min

EquipmentSingle Kettlebell

IntensityModerate to vigorous

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

About this workout

Task breakdown

THESSALONIKI Cardio and strength WARM-UP 3 x jumping jacks 3 x Frankenstein kicks into internal and external hip rotation Repeat on the other side 2 rounds 5 x arm circles each way Repeat on the other side 5 x hip circles each way 5 x ankle circles each way 4 cycles WORKOUT Task 1 5 full snatch into reverse TGU Switch at will 20 rounds FOR TIME 20 minute time cap Task 2 Mobility work 3 x alternating supine spinal twist 2 x cat cow into downward dog and child’s pose 2 x alternating runners’ lunge into arm circle 8 minutes Task 3 Combo: Bent-over row - Narrow - Wide x 2 3 bicycle crunches Switch at will 12 min. AMRAP Scoring Task 1: Remaining seconds times weight Task 3: Rounds times weight

Scoring

Task 1: Remaining seconds times weight Task 3: Rounds times weight

The workout

Warm-up

As written by the coach

3 x jumping jacks 3 x Frankenstein kicks into internal and external hip rotation Repeat on the other side 2 rounds 5 x arm circles each way Repeat on the other side 5 x hip circles each way 5 x ankle circles each way 4 cycles

Workout

As written by the coach

Task 1

5 full snatch into reverse TGU Switch at will 20 rounds FOR TIME 20-minute time cap

Task 2

Mobility work 3 x alternating supine spinal twist 2 x cat cow into downward dog and child’s pose 2 x alternating runners’ lunge into arm circle 8 minutes