VENGEANCE
Strength, power, and core
Heavy double kettlebell
Task 1
1 clean and slow squat
30 seconds
Task 2
1 clean and snatch
30 seconds
Task 3
Bent over rows
MAX 1 minute
Task 4
Routine 1 or 2
90 seconds
Rest
30 seconds
8 rounds
Routine 1
Sit-up into Child's pose
Routine 2
V-hold into bridge
Scoring equals rows multiplied by weight
Use the same weight for all tasks
Kettlebell Monster
VENGEANCE
A heavy double kettlebell workout for strength and power with core/abs work
Who is this for
Advanced-level athletes with double kettlebell and bodyweight experience ready for moderate to vigorous intensity. Expect 31 to 40 minutes of work.
What you will learn
- MAX workout format
- Programming and weight selection
- Scaling options for different levels
- Workout scoring and benchmarking
Difficulty breakdown
LevelAdvanced
IntensityModerate to vigorous
Duration31 to 40 min
EquipmentDouble Kettlebell and Bodyweight
Work time32 min
Why this workout
The workout is designed so that you can give each task of strength or power work your full attention and put everything in. You get ample time to complete tasks 1 and 2, and then it's one minute of MAX reps for your workout scoring, followed by ab/core work and some rest. The core/ab work routines u...
About this workout
The workout is designed so that you can give each task of strength or power work your full attention and put everything in. You get ample time to complete tasks 1 and 2, and then it's one minute of MAX reps for your workout scoring, followed by ab/core work and some rest.
The core/ab work routines used in the workout are as follows:
Routine 1
Sit-up into Child's pose
Routine 2
V-hold into bridge
Task breakdown
Programming
Pick the right weight(s) to complete all tasks with the same weight. If you do not stick to the same weight for all tasks, then the lowest weight(s) used are used for the scoring. You may squat more than you can snatch, and you may snatch more than you can row, but remember that you are working to row as many reps as you can for 1 minute and 8 rounds.
Scaling
You can work with single kettlebell instead of doubles. Full scaling details are explained in the member videos.
Scoring
Scoring equals rows multiplied by weight
Use the same weight for all tasks
The workout
Workout
WorkoutScoring: Sum of all8 roundsRounds
As written by the coach
Task 1
1 clean and slow squat
30 seconds
Task 2
1 clean and snatch
30 seconds
Task 3
Bent over rows
MAX 1 minute
Task 4
Routine 1 or 2
90 seconds
Rest
30 seconds
Task details
Task
Task 1
Work30 secModerate
1 clean and slow squat
Task
Task 2
Work30 secModerate
1 clean and snatch
Task
Task 3
MAX1 minScoring: Reps × WeightVigorousSteady
Bent over rows
Task
Task 4
Work1 min 30 secModerateSteady
Routine 1 or 2 for abs/core
Task
Rest
Rest30 sec
Coach notes
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