Skip to main content
WORK OUT
Kettlebell Monster

VALOR

LevelIntermediate
Duration31 to 40 min
EquipmentSingle and Double Kettlebell and Bodyweight
IntensityVigorous
Log this workoutView logbook

Who is this for

Intermediate-level athletes with single and double kettlebell and bodyweight experience ready for vigorous intensity. Expect 31 to 40 minutes of work.

What you will learn

  • Programming and weight selection
  • Scaling options for different levels

Difficulty breakdown

LevelIntermediate
IntensityVigorous
Duration31 to 40 min
EquipmentSingle and Double Kettlebell and Bodyweight
Work time31 min

Why this workout

This is a great kettlebell snatch workout in which you'll be working on strength, power, speed, endurance, and flexibility. The workout starts by working with your 1RM and then the speed is addressed with two EMOMs. The intense tasks have accessory and mobility work programmed as active-recovery. Th...

About this workout

This is a great kettlebell snatch workout in which you'll be working on strength, power, speed, endurance, and flexibility. The workout starts by working with your 1RM and then the speed is addressed with two EMOMs.

The intense tasks have accessory and mobility work programmed as active-recovery. The accessory work will help improve your snatch.

Task breakdown

VALOR Snatch interval and strength Warm-up 3 × Frankenstein steps 3 × alternating hamstring curl (step back) 3 × alternating cross-knee to elbow 4 rounds 5 × squat into arms overhead 5 × alternating thoracic rotations into lateral flexion 2 cycles Workout Task 1 STRENGTH 1RM snatch 30 seconds Repeat on the other side 2RM snatch 45 seconds Repeat on the other side 1 minute rest Task 2 SPEED 16 × snatches @ 62% 1RM Change sides every minute 4 minute EMOM Task 3 MOBILITY Rotational bent-over rows Ribbons Split stance press 10 minutes of work Task 4 SPEED 18 × snatches @ 50% 1RM Change sides every minute 6 minute EMOM Task 5 MOBILITY Rotational bent-over rows Ribbons Split stance press 8 minutes of work

Programming

Reduce the number of reps for the EMOMs.

Scaling

Clean and push press or half snatch instead of the full snatch.

The workout

Warm-up

Warm-up
As written by the coach
3 × Frankenstein steps 3 × alternating hamstring curl (step back) 3 × alternating cross-knee to elbow 4 rounds 5 × squat into arms overhead 5 × alternating thoracic rotations into lateral flexion

Workout

WorkoutScoring: Sum of all
As written by the coach

Task 1 STRENGTH

1RM snatch 30 seconds Repeat on the other side 2RM snatch 45 seconds Repeat on the other side 1 minute rest

Task 2 SPEED

16 × snatches @ 62% 1RM Change sides every minute 4-minute EMOM

Task 3 MOBILITY

Rotational bent-over rows Ribbons Split stance press 10 minutes of work

Task 4 SPEED

18 × snatches @ 50% 1RM Change sides every minute 6-minute EMOM

Task 5 MOBILITY

Rotational bent-over rows Ribbons Split stance press 8 minutes of work

Coach notes

Total work time
31 min

Want unlimited access?

Create a free account to watch more, or subscribe to add this session to your library.

Sign In