• Increase rest from 1 to 2 minutes
• Reduce interval rounds from 10 to 8
• Increase interval duration from 20 to 30 seconds
• Swap Half Snatch → Clean & Push Press
• Use a single kettlebell instead of doubles
Kettlebell Monster
TRAUMA
TRAUMA is not your average kettlebell workout — it’s a test
Who is this for
Advanced-level athletes with double kettlebell and bodyweight experience ready for vigorous intensity. Expect 31 to 40 minutes of work.
What you will learn
- Scaling options for different levels
- Workout scoring and benchmarking
Difficulty breakdown
LevelAdvanced
IntensityVigorous
Duration31 to 40 min
EquipmentDouble Kettlebell and Bodyweight
Work time26 min
Why this workout
TRAUMA is a high-intensity, no-excuses double kettlebell workout engineered to build explosive power, brute strength, and mental resilience. If you’re looking for a session that hits hard, moves fast, and leaves no doubt about your conditioning level — this is it. The warm-up primes your joints, lun...
The workout
TRAUMA is a high-intensity, no-excuses double kettlebell workout engineered to build explosive power, brute strength, and mental resilience. If you’re looking for a session that hits hard, moves fast, and leaves no doubt about your conditioning level — this is it.
The warm-up primes your joints, lungs, and nervous system with dynamic mobility and GS-style half snatches to prep the hinge and overhead pathway. Then the real work begins.
Scaling
Scoring
Only Tasks 2 and 4 are scored.
Total push-ups × lowest kettlebell weight used in Tasks 1 & 3.
Penalties apply when you miss interval rounds:
• 1 miss = ×0.95
• 2 misses = ×0.90
• 3 misses = ×0.85
• 4 misses = ×0.80
• 5 misses = ×0.75
• 6 misses = ×0.70
More than 6 = disqualified.
This is an accountability workout — output matters.
Coach notes
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