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WORK OUT
Kettlebell Monster

THRAX PART 1

Awesome workout for lower body power and upper body strength

LevelIntermediate
Duration31 to 40 min
EquipmentSingle and Double Kettlebell and Bodyweight
IntensityModerate to vigorous
Log this workoutView logbook

Who is this for

Intermediate-level athletes with single and double kettlebell and bodyweight experience ready for moderate to vigorous intensity. Expect 31 to 40 minutes of work.

What you will learn

  • Rounds, AMRAP workout format
  • Workout scoring and benchmarking

Difficulty breakdown

LevelIntermediate
IntensityModerate to vigorous
Duration31 to 40 min
EquipmentSingle and Double Kettlebell and Bodyweight
Work time12 min

Why this workout

This workout works on power for the lower body and strength and muscular endurance for the upper body. The design of the workout is low-heavy reps with 1 rep to be performed every 30 seconds, and only two times, followed by a short AMRAP of chest press. Then just 30 seconds rest, but that's because ...

About this workout

This workout works on power for the lower body and strength and muscular endurance for the upper body. The design of the workout is low-heavy reps with 1 rep to be performed every 30 seconds, and only two times, followed by a short AMRAP of chest press. Then just 30 seconds rest, but that's because there are 3 minutes of active recovery. We repeat this all for 5 cycles.

If you love a workout where you only work for 10 to 12 minutes but feel the effects, then this is your workout.

Task breakdown

THRAX Power, strength, and mobility Warm-up 15s squat 15s shoulder circle arm circle 15s jumping jacks 15s bodyweight Arnold press 2 rounds 15s single leg hip circle into hamstring curl 15s other side 30s alternating arms overhead split stance 2 rounds 2 cycles Workout Task 1 Double kettlebell 1 dead clean every 30s @ 85 to 90% 1RM 1 minute Task 2 Double kettlebell Chest press 2 minutes AMRAP 30 seconds rest Task 3 Single split stance rear press 1 minute Single split stance rear press (other side) 1 minute Task 4 Upward into downward dog 1 minute 5 cycles Task 2: Scoring equals total weight multiplied by round

Scoring

Task 2: Scoring equals total weight multiplied by total rounds

The workout

Warm-up

Warm-up
As written by the coach
15s squat 15s shoulder circle arm circle 15s jumping jacks 15s bodyweight Arnold press 2 rounds 15s single leg hip circle into hamstring curl 15s other side 30s alternating arms overhead split stance 2 rounds
Task details
Task

Task 1

Rounds2 rounds
15s squat 15s shoulder circle arm circle 15s jumping jacks 15s bodyweight Arnold press
Task

Task 2

Rounds2 rounds
15s single leg hip circle into hamstring curl 15s other side 30s alternating arms overhead split stance

Workout

Workout
As written by the coach

Task 1

Double kettlebell 1 dead clean every 30s @ 85 to 90% 1RM 1 minute

Task 2

Double kettlebell Chest press 2 minutes AMRAP 30 seconds rest

Task 3

Single split stance rear press 1 minute Single split stance rear press (other side) 1 minute

Task 4

Upward into downward dog 1 minute
Task details
Task

Task 1

Work1 minModerate
Double kettlebell 1 dead clean every 30s @ 85 to 90% 1RM
Task

Task 2

AMRAP2 minScoring: Reps × WeightModerate to vigorousSteady
Double kettlebell Chest press
Task

Rest

Rest30 sec
Task

Task 3

Work2 minLight to moderateSteady
Single split stance rear press 1 minute Single split stance rear press (other side) 1 minute
Task

Task 4

Work1 minLight to moderateSteady
Upward into downward dog

Coach notes

Total work time
12 min

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