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WORK OUT
Kettlebell Monster

VULTURE

A tough Chipper workout with just arm and leg 3 exercises

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

Who is this for

Advanced With Scaling Options-level athletes with single kettlebell experience ready for moderate to vigorous intensity. Expect 31 to 40 minutes of work.

What you will learn

  • FOR TIME workout format
  • Workout scoring and benchmarking

Difficulty breakdown

LevelAdvanced With Scaling Options
IntensityModerate to vigorous
Duration31 to 40 min
EquipmentSingle Kettlebell
Work time30 min

Why this workout

I loved this chipper. Simple, just three exercises. I love to curl, especially curling from the squat position. Getting up is so much harder than a normal squat after unloading and loading it. I could have pushed myself a little harder, but it was the first time I did this chipper, and I always want...

About this workout

I loved this chipper. Simple, just three exercises. I love to curl, especially curling from the squat position. Getting up is so much harder than a normal squat after unloading and loading it.

I could have pushed myself a little harder, but it was the first time I did this chipper, and I always want to feel it out first. I also focused on making sure every rep was 100% solid. This is one of those workouts where you can wake up the next day and know that you didn't make the right choices regarding the programming, adjustments, and alternatives that were provided.

Task breakdown

VULTURE A chipper for the arms and legs Task 1 Squat into cross-knee to elbow Inchworm push up into downward dog 4 minutes Task 2 2 minutes prep work Task 3 1 minute countdown Chipper 50 × squat dead curl into standing up 50 × any press 2 rounds 30 minute time cap The scoring equals the remaining seconds multiplied by the weight used

Scoring

The scoring equals the remaining seconds multiplied by the weight used. If you change your weight, make sure you keep track of your reps with each weight so that you can use REPS x WEIGHT for each, add those all up and divide them by 200. This will be the weight to use in the scoring calculation.

The workout

Workout

WorkoutScoring: Remaining Seconds × Weight
As written by the coach
Task 1 Squat into cross-knee to elbow Inchworm push up into downward dog 4 minutes Task 2 2 minutes prep work 1-minute countdown Task 3 Chipper 50 × squat dead curl into standing up 50 × any press 2 rounds 30 minute time cap
Task details
Task

Task 1

Work4 minModerateSteady
Squat into cross-knee to elbow Inchworm push up into downward dog
Task

Task 2

Work2 min
2 minutes prep work
Task

Countdown

Transition1 min
Task

Task 3

FOR TIMEScoring: Remaining Seconds × WeightModerate to vigorousSteadyCap: 30 min
Chipper 50 × squat dead curl into standing up 50 × any press 2 rounds 30-minute time cap

Coach notes

Total work time
30 min

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