This workout is for cardio and strength. Go on the heavier side with your weight to work more on strength, and go lighter to work more on your cardio. If you pick two heavier weights around 50 to 60% of your 1RM strict press then the workout takes anywhere from 22 to 28 minutes to complete. If you are at the lower end and go for 30 to 40% of your 1RM strict press then the workout takes anywhere from 16 to 22 minutes.
The scoring is the number of seconds divided by your total weight, hence, it does make a difference if you work at the higher end of your 1RM.
Kettlebell Monster
Workout 2023
Who is this for
Intermediate-level athletes with double kettlebell and bodyweight experience ready for moderate to vigorous intensity. Expect 21 to 25 minutes of work.
What you will learn
- Repetitions, FOR TIME workout format
- Kettlebell Clean From Dead, Kettlebell Squat to Overhead, Kettlebell Bent-Over Row, CrossFit Burpee, Bodyweight Triceps Push-Up + 1 more
- Programming and weight selection
- Scaling options for different levels
- Workout scoring and benchmarking
Difficulty breakdown
LevelIntermediate
IntensityModerate to vigorous
Duration21 to 25 min
EquipmentDouble Kettlebell and Bodyweight
Work time25 min
Why this workout
[tb-youtube-iframe src="https://www.youtube.com/embed/skhLw1wrbKY"] This workout is a mix of kettlebell and bodyweight exercises. The kettlebell work is an awesome strength kettlebell combo performed with double kettlebell.
About this workout
This workout is a mix of kettlebell and bodyweight exercises. The kettlebell work is an awesome strength kettlebell combo performed with double kettlebell.
Programming
Scaling
You can scale the workout by using one instead of two kettlebells. You can also perform just one round of the first task and break the 20 reps of the combo up in:
- 10 reps of the combo
- 11 CrossFit burpees
- 10 reps of the combo
- 12 CrossFit burpees
Scoring
The number of seconds two complete both part 1 and 2 divided by the total weight used in part 1.
Lowest score wins.
My time: 25:03 @ 2 × 20kg.
1503 seconds divided by 40kg = 37.6
For example, if you use 2 × 20kg and completed the whole workout (part 1 and 2) in 25 minutes, the calculation would be: 25 x 60 (seconds) = 1500 this is divided by my weight which is 40kg (2 x 20kg). 1500 / 40 = 37.5. This is my final scoring.
The workout
Warm-Up
Warm-up
As written by the coach
This is a 6-minute warm-up.
2 × Bodyweight Wide Squat
4 × Jumping Jack
4 × Cross-Mountain Climber
2 minutes
Hip circle into Curtsy lunge (one side)
30 seconds
Hip circle into Curtsy lunge (other side)
30 seconds
Task details
Task
Task 1
Work2 minModerateSteady
Task
Task 2
Work30 secLight to moderateSteady
Hip circle into Curtsy lunge (one side)
Task
Task 3
Work30 secLight to moderateSteady
Hip circle into Curtsy lunge (other side)
Workout (part 1)
WorkoutFOR TIME
As written by the coach
Double Kettlebell Combo
Exercise(s) to perform:
1 × Kettlebell Clean From Dead
1 × Kettlebell Squat to Overhead
1 × Kettlebell Bent-Over Row
20 Repetitions
23 × CrossFit Burpee
Task details
Task
Kettlebell Combo
RepetitionsModerate to vigorousInterval
- 1×Kettlebell Clean From DeadDouble Kettlebell
- 1×Kettlebell Squat to OverheadDouble Kettlebell
- 1×Kettlebell Bent-Over RowDouble Kettlebell
Task
Bodyweight Exercise
FOR TIMEVigorousSteady
- 23×CrossFit Burpee
Workout (part 2)
WorkoutFOR TIME
As written by the coach
20 × Bodyweight Triceps Push-Up
23 × Cross-Mountain Climber
FOR TIME
Task details
Task
Finisher
FOR TIMEModerate to vigorousSteady
- 20×Bodyweight Triceps Push-Up
- 23×Cross-Mountain Climber