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WORK OUT
Kettlebell Monster

VANGELIS

LevelIntermediate
EquipmentSingle Kettlebell
IntensityModerate to vigorous
Log this workoutView logbook

Who is this for

Intermediate-level athletes with single kettlebell experience ready for moderate to vigorous intensity.

What you will learn

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

Difficulty breakdown

LevelIntermediate
IntensityModerate to vigorous
EquipmentSingle Kettlebell

Why this workout

Cardio, endurance, and strength

About this workout

Cardio, endurance, and strength

Task breakdown

VANGELIS Cardio, endurance, and strength Warm-up Alternating hip circles Hip hinge into arms overhead 2 minutes Squat into alternating Frankenstein 2 minutes Workout 60 x jumping jack 60 x combo 60 x hang clean 60 x snatch FOR TIME Kettlebell combo: • Squat dead curl • Stand up • Half snatch • Dead CrossFit burpee

Programming

You can reduce the working time by reducing the total reps to be performed from 60 to 50, 40, or 30. If you're just getting started, start on the lower and end as you repeat the workout over time you increase the reps until you hit the Rx 60. As the workout becomes easier and you complete the whole workout without much rest, you start increasing the weight.

Scaling

You can scale the exercises by using the half snatch instead of the full snatch, or the clean and push press for both snatch variations.

Scoring

Your workout is scored by how fast you complete it.

The workout

Warm-up

Warm-up
As written by the coach
Alternating hip circles Hip hinge into arms overhead 2 minutes Squat into alternating Frankenstein 2 minutes

Workout

Workout
As written by the coach
60 x jumping jack 60 x kettlebell combo (see below) 60 x hang clean 60 x snatch FOR TIME The kettlebell combo is:
  • Squat dead curl
  • Stand up
  • Half snatch
  • Dead
Follow up with a CrossFit burpee

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