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Kettlebell Monster

VENOM

A double kettlebell Hardstyle workout for strength and power

LevelAdvanced With Scaling Options
Duration31 to 40 min
EquipmentSingle and Double Kettlebell
IntensityModerate to vigorous
Log this workoutView logbook

Who is this for

Advanced With Scaling Options-level athletes with single and double kettlebell 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 With Scaling Options
IntensityModerate to vigorous
Duration31 to 40 min
EquipmentSingle and Double Kettlebell
Work time40 min

Why this workout

Low reps for strength, followed by short power work, programmed as intervals with active recovery to work on flexibility and mobility. All in all, it's just 20 cleans, 10 squats, and 10 strict presses, with the snatch work scored as maximum reps. Routine 1 Alternating hamstring and calf stretchStiff...

About this workout

Low reps for strength, followed by short power work, programmed as intervals with active recovery to work on flexibility and mobility.

All in all, it's just 20 cleans, 10 squats, and 10 strict presses, with the snatch work scored as maximum reps.

Routine 1

Alternating hamstring and calf stretch
Stiff-legged hip hinge

Routine 2

Scapula adduction into arms overhead
Shoulder circles

Task breakdown

VENOM Strength, power, and mobility 1 × Hardstyle clean and slow squat 30 seconds 1 × Hardstyle clean and slow strict press 30 seconds Max Hardstyle snatches 1 switch 90 seconds Mobility routine 1 or 2 90 seconds 10 rounds Routine 1 Alternating hamstring and calf stretch Stiff-legged hip hinge Routine 2 Scapula adduction into arms overhead Shoulder circles Double kettlebell Use the same weight for all tasks The scoring is the total of snatches multiplied by the weight

Programming

As the intention is to perform all tasks with the same weight, you need to pick wisely because if you go too heavy, your snatch reps may suffer and they define your scoring for this workout. You are more than likely able to squat heavier than you can press, and snatch heavier than you can press.

Scaling

Work with one kettlebell instead of two. Perform a clean and push press instead of the snatch.

Scoring

Use the same weight for all tasks The scoring is the total of snatches multiplied by the weight

The workout

Workout

WorkoutScoring: Reps × Weight10 roundsRounds
As written by the coach
1 × Hardstyle clean and slow squat 30 seconds 1 × Hardstyle clean and slow strict press 30 seconds Max Hardstyle snatches 1 switch 90 seconds Mobility routine 1 or 2 90 seconds
Task details
Task

Task 1

Work30 secModerate
1 × Hardstyle clean and slow squat
Task

Task 2

Work30 secModerate
1 × Hardstyle clean and slow strict press
Task

Task 3

MAX1 min 30 secVigorousSteady
Max Hardstyle snatches 1 switch
Task

Task 4

Active Recovery1 min 30 secLightSteady
Mobility routine 1 or 2

Coach notes

Total work time
40 min

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