To increase the complexity of this workout, perform single-arm swings instead of double-arm and switch sides when required.
At the start of your journey, start at lower sets, 50, 40, 30, 20. Also, start at the lower end with weight until you build up grip endurance.
Kettlebell Monster
THUNDER
Who is this for
Beginner-level athletes with single kettlebell and bodyweight experience ready for moderate to vigorous intensity. Expect 21 to 25 minutes of work.
What you will learn
- Programming and weight selection
- Workout scoring and benchmarking
Difficulty breakdown
LevelBeginner
IntensityModerate to vigorous
Duration21 to 25 min
EquipmentSingle Kettlebell and Bodyweight
Work time22 min
Why this workout
Cardio and muscular endurance
About this workout
Cardio and muscular endurance
Programming
Scoring
Scoring equals remaining seconds multiplied by the weight used
The workout
Warm-up
Warm-up
As written by the coach
5 × squats
5 × hip hinge into arms overhead
5 × hip hinge swing
6 minutes
Workout
Workout
As written by the coach
100 kettlebell swings
25 burpees
75 kettlebell swings
25 burpees
50 kettlebell swings
25 burpees
25 kettlebell swings
FOR TIME
22-minute time-cap
Coach notes
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