Task 1
1 heavy dead snatch each side
45 seconds
8 rounds
Mobility
6 minutes
Task 2
1 heavy dead clean each side
30 seconds
8 rounds
Mobility
6 minutes
Task 3
Heavy dead start swingsnatch (switch at will)
6 minutes AMRAP
Kettlebell Monster
VIRGINIA
A heavy low-rep feel-good power workout
Who is this for
Intermediate-level athletes with single kettlebell experience ready for moderate to vigorous intensity. Expect 26 to 30 minutes of work.
Difficulty breakdown
LevelIntermediate
IntensityModerate to vigorous
Duration26 to 30 min
EquipmentSingle Kettlebell
Why this workout
This is an awesome workout for increased muscle power, strength, and speed, and improved bone density. The reps for tasks 1 and 2 are low, but you need to go heavy with your weight selection to get the benefits from this workout. I went for the 28kg/62lb on the first task, the 40kg/88lb for the seco...
About this workout
This is an awesome workout for increased muscle power, strength, and speed, and improved bone density. The reps for tasks 1 and 2 are low, but you need to go heavy with your weight selection to get the benefits from this workout. I went for the 28kg/62lb on the first task, the 40kg/88lb for the second task, and back to the 28kg/62lb for the last task. I was tossing up between the 28kg/62lb and 32kg/71lb for the last task, but I’m glad I stuck to the first. I got 42 powerful reps out on the last task.
Task breakdown
The workout
Workout
Workout
As written by the coach
Task 1
1 heavy dead snatch each side 45 seconds 8 rounds Mobility 6 minutesTask 2
1 heavy dead clean each side 30 seconds 8 rounds Mobility 6 minutesTask 3
Heavy dead start swingsnatch (switch at will) 6 minutes AMRAPWorkout
Workout
As written by the coach
4 hammer curl
2 ribbons
3 minutes
Rest
30 seconds
Static Windmill
30 seconds (5 seconds to get in and out)
Static Windmill (other side)
30 seconds
V-sit
15 seconds
Tabletop
15 seconds
Side plank
15 seconds
Side plank (other side)
15 seconds
Leg raises
30 seconds
Rest
30 seconds