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WORK OUT
Kettlebell Monster

TwentyFour

LevelAdvanced With Scaling Options
Duration31 to 40 min
EquipmentDouble Kettlebell and Bodyweight
IntensityVery vigorous
Log this workoutView logbook

Who is this for

Advanced With Scaling Options-level athletes with double kettlebell and bodyweight experience ready for very vigorous intensity. Expect 31 to 40 minutes of work.

What you will learn

  • Rounds workout format
  • Programming and weight selection
  • Scaling options for different levels

Difficulty breakdown

LevelAdvanced With Scaling Options
IntensityVery vigorous
Duration31 to 40 min
EquipmentDouble Kettlebell and Bodyweight

Why this workout

This kettlebell workout mixes some great double kettlebell strength exercises with an intense bodyweight exercise. Your heart rate will skyrocket while you complete the task. You then end with some bodyweight exercises only to really get that flustered look and feeling at the end.

About this workout

This kettlebell workout mixes some great double kettlebell strength exercises with an intense bodyweight exercise. Your heart rate will skyrocket while you complete the task. You then end with some bodyweight exercises only to really get that flustered look and feeling at the end.

Programming

Work within the 40 to 50% range of your 1RM overhead reverse lunge or strict press, whichever is the lowest. Work within the 30 to 40% range to work more on cardio and complete the workout faster.

Scaling

You can scale the workout by working with single instead of double kettlebell. Replace the snatch with a clean and push press. Replace the overhead reverse lunge with a racked reverse lunge. Reduce the rounds from 24 to 20 or 16 and work your way up to the full rounds over a period of time.

The workout

Warm-up

Warm-up
As written by the coach
Task 1 4 single leg hip circles Perform on the other side 4 squat into knee extension and arms overhead 2 minutes Task 2 4 Frankenstein kicks Perform on the other side 2 hip circles each way 2 minutes Task 3 4 jumping jacks 2 alternating thoracic rotations 2 minutes
Task details
Task

Task 1

Work2 minLightSteady
4 single leg hip circles Perform on the other side 4 squat into knee extension and arms overhead
Task

Task 2

Work2 minLightSteady
4 Frankenstein kicks Perform on the other side 2 hip circles each way
Task

Task 3

Work2 minLightSteady
4 jumping jacks 2 alternating thoracic rotations

Workout

WorkoutFOR TIME
As written by the coach
Task 1 Double kettlebell work Dead swingsnatch Overhead alternating reverse lunge 4 jumping jacks Dead swingclean Racked squat Strict press 4 jumping jacks 24 Rounds   Task 2 CrossFit burpee Jumping jack 24 Rounds
Task details
Task

Task 1

Rounds24 roundsVery vigorousInterval
Double kettlebell work
  • Dead swingsnatch
  • Overhead alternating reverse lunge
  • 4 jumping jacks
  • Dead swingclean
  • Racked squat
  • Strict press
  • 4 jumping jacks
Task

Task 2

Rounds24 roundsModerate to vigorousInterval
CrossFit burpee Jumping jack

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