AMRAPMETCONWith PenaltiesWith PenaltiesRX males: 2×24 kg for Task 1, 2×16 kg for Task 3. RX females: 2×16 kg for Task 1, 2×12 kg for Task 3.
UNSTOPPABLE
Eight minutes of clean and press. Six minutes of half snatch. No excuses.
Designed by
Taco Fleur
A Cavemantraining workout · presented by KETTLEBELL MONSTER
Back-to-back double kettlebell AMRAP blocks — clean and strict press then half snatch — separated by ten minutes of active mobility work.
14 min
of work
24 min
workout, including rest
High
intensity
Optional, if you have the time: follow-along warm-up 8 min · follow-along prep work 9 min. Otherwise, just do the workout.
The prescribed workout. Task 1: eight minutes, Task 2: ten minutes active recovery, Task 3: six minutes. Penalty applies in both AMRAP tasks.
★ Includes exercise summaries and coaching notes
🔥
Warm-Up
🎯
Prep Work
Task 1Single KB hardstyle cleans — right side
One Side
Single kettlebell, one arm
5xSingle Arm Hardstyle Clean
Task 2Single KB hardstyle cleans — left side
One Side
Single kettlebell, one arm
5xSingle Arm Hardstyle Clean (other side)
Task 3Single KB strict presses — right side
One Side
Single kettlebell, one arm
3xSingle Arm Strict Shoulder Press
Task 4Single KB strict presses — left side
One Side
Single kettlebell, one arm
3xSingle Arm Strict Shoulder Press (other side)
Task 5Single KB half snatches — right side
One Side
Single kettlebell, one arm
Single Arm Half Snatch
Task 6Single KB half snatches — left side
One Side
Single kettlebell, one arm
Single Arm Half Snatch (other side)
Task 7Double KB clean and strict press — test set
Double kettlebell
Double Kettlebell Hardstyle Clean
Double Kettlebell Strict Shoulder Press
💪
UNSTOPPABLE
Task 1Scored as Rounds x WeightTask 1 — Double kettlebell hardstyle clean and strict press
AMRAPDouble kettlebell
8m
Double Kettlebell Hardstyle Clean
Double Kettlebell Strict Shoulder Press
Perform the above as many times as possible within the time cap.
Task 2🌿 Active Recovery
Flow
Inchworm → Upward Dog → Downward Dog → Pigeon → Scarecrows
Task 3Scored as Rounds x WeightTask 3 — Double kettlebell half snatch
AMRAP
6m
Double kettlebell
Double Kettlebell Half Snatch
Perform the above as many times as possible within the time cap.
ScoreRounds x WeightScoring is rounds × total weight for each task separately. Example from session: if Taco completed 7 rounds of Task 1 with 2×24 kg, that is 7 × 48 = 336 points. If he completed 8 rounds of Task 3 with 2×16 kg, that is 8 × 32 = 256 points. Both scores are recorded independently.
Scoring
Rounds x WeightRounds × weight — scored separately for each task. For each AMRAP block, multiply the number of completed rounds by the total weight lifted (both kettlebells combined in kilograms). Task 1 and Task 3 produce two independent scores. Record both.
Example
Task 1: 7 rounds × 48 kg (2×24 kg) = 336 points. Task 3: 8 rounds × 32 kg (2×16 kg) = 256 points.
Penalties
Six CrossFit burpees each time the kettlebells are set down during either AMRAP task. Alternative: six bodyweight squats. Perform the penalty immediately, then return to the AMRAP.
Videos
9 videos for UNSTOPPABLE
1 introduction · 5 to study · 3 to follow along
FREE
UNSTOPPABLE — Introduction · 7:15 · Free for everyone
By Taco Fleur
To study
To follow along
What you can do with this workout
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Guided intervals with audio cues.
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Proficiency
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Fits you
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Exercises in This Workout
Every movement in this workout, listed before you start. Tap any kettlebell exercise to see technique breakdowns and coaching cues — knowing what's coming helps you warm up the right patterns and train with more confidence.
- •Not comfortable with double kettlebells? Use a single kettlebell and switch hands between rounds — the no-put-down rule still applies.
- •Can't strict press at the prescribed weight? Drop two weight increments and focus on maintaining strict form without spinal compensation.
- •Not ready for the double half snatch? Substitute clean and push press with a single kettlebell.
- •For a shorter version: reduce Task 1 to five minutes and Task 3 to four minutes. Work up to the full times over subsequent sessions.
- •Beginners: remove the penalty structure entirely and allow rest as needed. Add the penalty back once you can complete at least three minutes without setting down.
Intensity breakdown
See how effort is spread across each section — know when to push and when to recover.
It's going to be a tough one. It's tough working with heavy weights — you don't get too many reps out, but you really have to put in a lot of effort on that. Then we break it up with like ten minutes of working on the body, and then we end with our favorites, half snatches. I've used my shoulders, my core. I got a sweat on. My heart rate was up. The shoulders are really going to be worked in this workout, and of course your triceps as well. Your whole core is going to be worked. Your legs are going to do a lot of work, the posterior chain. So it's a full body workout.
Task 1 — Double kettlebell hardstyle clean and strict press
8mHigh
Task 2 — Active recovery and mobility
10mLow
Task 3 — Double kettlebell half snatch
6mHigh
Session flow
The full workout from start to finish — each colour shows effort level at that moment.
Body focus
Which muscle groups this workout targets most.
Shoulders25%
Double kettlebell strict press is the primary task-one movement — heavy overhead pressing under time pressure.
Full-body20%
Both the clean and the half snatch are total-body ballistic movements integrating the legs, core, and upper body.
Core15%
Maintaining tension in the rack position and resisting rotation on the strict press demands constant core engagement.
Forearms (grip)15%
Extended double kettlebell work without setting the bells down creates significant grip and forearm fatigue.
Glutes15%
Hip and knee drive in the clean and half snatch are initiated by the glutes and posterior chain.
Trapezius10%
The hardstyle rack insertion and overhead lockout both require strong trap engagement to guide and stabilize the bells.
Benefits
Strength30%
Eight minutes of double kettlebell strict press under fatigue builds overhead pressing strength and shoulder stability.
Endurance25%
Two extended AMRAP blocks totaling fourteen minutes of work demand sustained muscular and cardiovascular output.
Power20%
The hardstyle clean and double half snatch both require maximum acceleration through the hip and knee drive phase.
Mental Toughness15%
The penalty structure forces athletes to manage fatigue without putting the bells down — a significant mental discipline element.
Mobility10%
The ten-minute active recovery block targets thoracic extension, hip flexor lengthening, and shoulder range — functional recovery built into the session.
What's included
📚
6 study videos · 33 min
Preview exercise breakdowns — see proper form and technique
🎬
3 follow-along videos · 42 min
Press play and train along at the intended pace
⏱
3 timers
Guided intervals with audio cues for each round