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WORK OUT
Kettlebell Monster

THRAX PART 2

Heavy lower body power and upper body shoulder work

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

Who is this for

Intermediate-level athletes with 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
EquipmentDouble Kettlebell and Bodyweight
Work time12 min

Why this workout

Low heavy reps short work for power, followed by a short AMRAP for strength, little rest, and then 3 minutes of active recovery to work on the body, and repeat all that for 5 cycles. You'll love this format and feel awesome. There are 3 workouts in this series of THRAX. The first is the chest, the s...

About this workout

Low heavy reps short work for power, followed by a short AMRAP for strength, little rest, and then 3 minutes of active recovery to work on the body, and repeat all that for 5 cycles. You'll love this format and feel awesome.

There are 3 workouts in this series of THRAX. The first is the chest, the second is the shoulders, and the third is the back. All have the same format and include the low rep dead cleans for power.

I call this a grunt workout, as you'll be grunting and groaning to get those reps out in the short AMRAPs.

Task breakdown

THRAX PART 2 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 1 double kettlebell dead clean every 30s @ 85 to 90% 1RM 1 minute Task 2 Double kettlebell Shoulder press 2 minutes AMRAP 30 seconds rest Task 3 Pike squat 1 minute Task 4 Alternating tripod 1 minute Task 5 Downward dog into child's pose 1 minute 5 cycles Task 2: Scoring equals total weight multiplied by round

Scoring

Task 2: Scoring equals total weight multiplied by round

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

WorkoutScoring: Reps × Weight
As written by the coach

Task 1

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

Task 2

Double kettlebell strict shoulder press 2 minutes AMRAP 30 seconds rest

Task 3

Pike squat 1 minute

Task 4

Alternating tripod 1 minute

Task 5

Downward dog into child's pose 1 minute
Task details
Task

Task 1

Work1 min
1 double kettlebell dead clean every 30 seconds @ 85 to 90% 1RM
Task

Task 2

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

Rest

Rest30 sec
Task

Task 3

Active Recovery1 minLight to moderateSteady
Pike squat
Task

Task 4

Active Recovery1 minLight to moderateSteady
Alternating tripod
Task

Task 5

Active Recovery1 minLight to moderateSteady
Downward dog into child's pose

Coach notes

Total work time
12 min