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WORK OUT
Kettlebell Monster

TRINITY

LevelAdvanced With Scaling Options
Duration26 to 30 min
EquipmentSingle and Double Kettlebell and Bodyweight
IntensityVigorous
Log this workoutView logbook

Who is this for

Advanced With Scaling Options-level athletes with single and double kettlebell and bodyweight experience ready for vigorous intensity. Expect 26 to 30 minutes of work.

What you will learn

  • MAX, FOR TIME workout format
  • Workout scoring and benchmarking

Difficulty breakdown

LevelAdvanced With Scaling Options
IntensityVigorous
Duration26 to 30 min
EquipmentSingle and Double Kettlebell and Bodyweight
Work time20 min

Why this workout

This is a super mentally tough workout if you pick your weights right and start heavy for the first task, and if you push through to complete the full set without putting the weight down. This is where technique and mental toughness come into play. Penalty: for tasks 1, 3, and 5 perform 4 CrossFit b...

About this workout

This is a super mentally tough workout if you pick your weights right and start heavy for the first task, and if you push through to complete the full set without putting the weight down. This is where technique and mental toughness come into play.

Penalty: for tasks 1, 3, and 5 perform 4 CrossFit burpees with an additional push-up each time the set is broken.

You can see how to perform the penalty in task one of the short videos. I got through the first and third tasks unbroken but on the fifth task I got one penalty.

For the active recovery work, perform any of these in any order: deep squat and ankle mobility, knee extension hamstring stretch, scapular and shoulder mobility, slow thoracic rotation into cross knee to elbow, or cossack squat.

Task breakdown

TRINITY Legs, endurance, and cardio Warm-up 2 jumping jacks 1 crossfit burpee 30 seconds Squat into shoulder extension and flexion into bear hug 30 seconds Frankenstein kick into cross knee to elbow 15 seconds Repeat on the other side 4 cycles Workout Task 1 Double Kettlebell Jerk For task 1, 3, and 5 perform 4 CF burpees with additional push-up each time the set is broken. 3 minutes Task 2 3 min active recovery Task 3 Double Kettlebell Jerk Lighter weight than previous task 4 minutes Task 4 3 min active recovery Task 5 Double Kettlebell Jerk Lighter weight than previous task 5 minutes Task 6 3 min active recovery Task 7 Single kettlebell clean and jerk Start heavy and drop weight as required 8 min The scoring for each task is total weight moved Active recovery Deep squat and ankle mobility Knee extension hamstring stretch Scapular and shoulder mobility Slow thoracic rotation into cross knee to elbow Cossack squat

Scoring

The scoring for each task is the total weight moved. You record the weight and reps for each task, you multiply the number of reps you did by the weight of the kettlebells combined. You add the sum from all tasks up and that's your scoring.

The workout

Warm-up

Warm-up
As written by the coach
2 jumping jacks 1 crossfit burpee 30 seconds Squat into shoulder extension and flexion into bear hug 30 seconds Frankenstein kick into cross knee to elbow 15 seconds Repeat on the other side
Task details
Task

Task 1

MAX3 minScoring: Rounds × WeightModerate to vigorousSteady
Double Kettlebell Jerk

Workout

WorkoutScoring: Sum of all
As written by the coach

Task 1

Double Kettlebell Jerk For tasks 1, 3, and 5 perform 4 CF burpees with additional push-up each time the set is broken. 3 minutes

Task 2

3 min active recovery

Task 3

Double Kettlebell Jerk Lighter weight than the previous task 4 minutes

Task 4

3 min active recovery

Task 5

Double Kettlebell Jerk Lighter weight than the previous task 5 minutes

Task 6

3 min active recovery

Task 7

Single kettlebell clean and jerk Start heavy and drop weight as required 8 min

Active recovery

Perform any of these in any order during the active recovery: Deep squat and ankle mobility Knee extension hamstring stretch Scapular and shoulder mobility Slow thoracic rotation into cross knee to elbow Cossack squat
Task details
Task

Task 2

Active Recovery3 min
Task

Task 3

MAX4 minScoring: Rounds × WeightModerate to vigorousSteady
Double Kettlebell Jerk Lighter weight than the previous task

Workout 2

Workout8 roundsRounds
Task details
Task

Task 4

Active Recovery3 min
Task

Task 5

MAX5 minScoring: Rounds × WeightModerate to vigorousSteady
Double Kettlebell Jerk Lighter weight than the previous task

Workout 3

Workout
As written by the coach
dfgdfg
Task details
Task

Task 1

Work30 sec
2 jumping jacks 1 crossfit burpee
Task

Task 1

Work3 sec
testing
Task

Task 1

Work3 sec
teteg
Task

Task 1

FOR TIME
Task

Task 2

Work30 sec
Squat into shoulder extension and flexion into bear hug
Task

Task 3

Work30 sec
Frankenstein kick into cross knee to elbow 15 seconds Repeat on the other side
Task

Task 6

Active Recovery3 min
Task

Task 7

MAX8 minScoring: Reps × WeightModerate to vigorousSteady
Single kettlebell clean and jerk Start heavy and drop weight as required Switch at will

Coach notes

Total work time
20 min

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