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WORK OUT
Kettlebell Monster

Troy

LevelIntermediate
Duration21 to 25 min
EquipmentSingle and Double Kettlebell
IntensityModerate
Log this workoutView logbook

Who is this for

Intermediate-level athletes with single and double kettlebell experience ready for moderate intensity. Expect 21 to 25 minutes of work.

What you will learn

  • AMRAP workout format
  • Programming and weight selection
  • Scaling options for different levels
  • Workout scoring and benchmarking

Difficulty breakdown

LevelIntermediate
IntensityModerate
Duration21 to 25 min
EquipmentSingle and Double Kettlebell
Work time16 min

Why this workout

A strength interval workout with increasing rest times as you repeat the task. The workout ends with a more intense cardio task. This is a simple kettlebell workout with a very effective kettlebell combo that's repeated with more resting time in between work.

About this workout

A strength interval workout with increasing rest times as you repeat the task. The workout ends with a more intense cardio task.

This is a simple kettlebell workout with a very effective kettlebell combo that's repeated with more resting time in between work.

Task breakdown

TROY Strength interval and some cardio Warm-up 1 × squat 1 × alternating Frankenstein kick 4 × jumping jacks 1 × push-up 4 minutes Workout Weight: 50 to 60% of your 1RM strict press. Double kettlebell Task 1 1 × clean 1 × racked squat 1 × strict press 3 minutes AMRAP 1 minute rest Task 2 Repeat 90 secs rest Task 3 Repeat 2 minutes rest Task 4 Repeat 1 minute rest Task 5 Single kettlebell same weight 4 minutes alternating strict press Scoring Scoring total rounds from round 1,2,3, and 4 multiplied by the weight used multiplied by the number of reps from task 5.

Programming

Weight: 50 to 60% of your 1RM strict press. Double kettlebell work.

Scaling

Use one kettlebell instead of two. Work with 40 to 50% of your 1RM strict press.

Scoring

Scoring total rounds from round 1,2,3, and 4 multiplied by the total weight used (two kettlebells), multiplied by the number of reps from task 5.

The workout

Warm-Up

Warm-up
As written by the coach
1 × squat 1 × alternating Frankenstein kick 4 × jumping jacks 1 × push-up 4 minutes
Task details
Task

Task 1

Work4 minLight to moderateSteady

Workout

Workout
As written by the coach
Task 1 1 × clean 1 × racked squat 1 × strict press 3 minutes AMRAP 1 minute rest Task 2 Repeat task 1 90 secs rest Task 3 Repeat task 1 2 minutes rest Task 4 Repeat task 1 1 minute rest Task 5 Single kettlebell same weight Alternating strict press 4 minutes
Task details
Task

Task 1

AMRAP3 minScoring: Rounds × WeightModerateInterval
Task

Rest

Rest1 min
Task

Task 2

AMRAP3 minScoring: Rounds × WeightModerateInterval
1 × clean 1 × racked squat 1 × strict press
Task

Rest

Rest1 min 30 sec
Task

Task 3

AMRAP3 minScoring: Rounds × WeightModerateInterval
1 × clean 1 × racked squat 1 × strict press
Task

Rest

Rest2 min
Task

Task 4

AMRAP3 minScoring: Rounds × WeightModerateInterval
1 × clean 1 × racked squat 1 × strict press
Task

Rest

Rest1 min
Task

Task 5

AMRAP4 minScoring: RepsModerateSteady
Use one of the two kettlebells for alternating strict press.

Coach notes

Total work time
16 min

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