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WORK OUT
Kettlebell Monster

THRAX PART 3

The final of a 3 part power and strength series

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

I love the THRAX 3-part series. These are great routines to run for 4 to 6 weeks and see serious results. All three workouts have the same components of Power, Strength, and Mobility. They all have the same format, but with adjustments in the scored task and active recovery so that it works the full...

About this workout

I love the THRAX 3-part series. These are great routines to run for 4 to 6 weeks and see serious results. All three workouts have the same components of Power, Strength, and Mobility. They all have the same format, but with adjustments in the scored task and active recovery so that it works the full body over the week.

If you are looking for something heavy but with focus and enough time to give it that focus, this is your workout. If you are looking for something that is simple but not easy, this is your workout.

Task breakdown

THRAX PART 3 Power, strength, and mobility Warm-up 15s squat 15s shoulder circle arm circle 15s Frankenstein kicks 15s Frankenstein kicks other side 2 rounds 30s alternating cross-knee to elbow 15s hip hinge 15s hip circles 2 rounds 2 cycles Workout Task 1 1 double kettlebell dead clean every 30s @ 85 to 90% 1RM 1 minute Task 2 Double kettlebell Bent-over row 2 minutes AMRAP 30 seconds rest Task 3 Pike squat into thoracic rotation (each side) 1 minute Task 4 Alternating ninety-ninety 1 minute Task 5 Supine spinal twist 1 minute 5 cycles Task 2: Scoring equals total weight multiplied by rounds

Scoring

Only task 2 is scored. The scoring equals total weight multiplied by rounds

The workout

Warm-up

Warm-up
As written by the coach
15s squat 15s shoulder circle arm circle 15s Frankenstein kicks 15s Frankenstein kicks other side 2 rounds 30s alternating cross-knee to elbow 15s hip hinge 15s hip circles 2 rounds
Task details
Task

Task 1

Rounds2 rounds
15s squat 15s shoulder circle arm circle 15s Frankenstein kicks 15s Frankenstein kicks other side
Task

Task 2

Work1 min
30s alternating cross-knee to elbow 15s hip hinge 15s hip circles

Workout

WorkoutScoring: Rounds × 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 Bent-over row 2 minutes AMRAP 30 seconds rest Task 3 Pike squat into thoracic rotation (each side) 1 minute Task 4 Alternating ninety-ninety 1 minute Task 5 Supine spinal twist 1 minute
Task details
Task

Task 1

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

Task 2

AMRAP2 minScoring: Rounds × Weight
Double kettlebell bent-over row
Task

Rest

Rest30 sec
Task

Task 3

Active Recovery1 min
Pike squat into thoracic rotation (each side)
Task

Task 4

Active Recovery1 min
Alternating ninety-ninety
Task

Task 5

Active Recovery1 min
Supine spinal twist

Coach notes

Total work time
12 min