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WORK OUT
Kettlebell Monster

Xerxes

LevelAdvanced With Scaling Options
Duration21 to 25 min
EquipmentDouble Kettlebell and Bodyweight
IntensityVery vigorous
Log this workoutView logbook

Who is this for

Advanced With Scaling Options-level athletes with double kettlebell and bodyweight experience ready for very vigorous intensity. Expect 21 to 25 minutes of work.

What you will learn

  • Rounds, FOR TIME workout format
  • CrossFit Burpee, Squat, Jumping Jack, Frankenstein Kick, Single Leg Hip Circle + 5 more
  • Programming and weight selection
  • Scaling options for different levels

Difficulty breakdown

LevelAdvanced With Scaling Options
IntensityVery vigorous
Duration21 to 25 min
EquipmentDouble Kettlebell and Bodyweight
Work time21 min

Why this workout

This is an intense and tough kettlebell chipper workout with penalties if you put the weights down during one of the tasks. The workout can be done in under 20 minutes, great for a quick in and out to end up with an awesome feeling. If you completed this workout then you have earned the right to wea...

About this workout

This is an intense and tough kettlebell chipper workout with penalties if you put the weights down during one of the tasks. The workout can be done in under 20 minutes, great for a quick in and out to end up with an awesome feeling.

If you completed this workout then you have earned the right to wear the t-shirt.

Programming

When to go up in weight? Once the workout is performed at a continuous pace and unbroken then it’s time to go up in weight. Pick a weight that challenges you.

Scaling

Break up the reps as 25 snatches, 50 push presses or jerk, and repeat that. Break up the reps and program 2 to 3 minutes rest in between sets. Work with single instead of double kettlebell for the snatches. Replace the snatches with clean and push press. Strategy: Pace with the snatches, and sprint before putting the weights down.

The workout

Warm-up

Warm-up
As written by the coach
Burpee Squat Arms overhead Alt. thoracic rotation 2 minutes Jumping jacks 30 seconds Alt. Frankenstein kicks 30 seconds 6-minute warm-up in total.
Task details
Task

Task 1

Work2 minLight to moderateSteady
Burpee Squat Arms overhead Alt. thoracic rotation
Task

Part 1

Rounds6 roundsModerateSteady
  • 2×
    CrossFit Burpee
  • 2×
    Squat
  • 4×
    Jumping Jack
Task

Task 2

Work30 secLight to moderateSteady
Jumping jacks
Task

Part 2

Rounds6 roundsLight to moderateSteady
  • 2×
    Frankenstein Kick
    On each side
  • 2×
    Single Leg Hip Circle
    On each side
  • 4×
    Arm Circle Forward
    Using both arms
  • 2×
    Arm Circle Backward
    Using both arms
Task

Task 3

Work30 secLight to moderateSteady
Alt. Frankenstein kicks

Workout

WorkoutFOR TIME
As written by the coach
50 × double kettlebell half snatch 100 × single kettlebell push press or jerk PENALTY: 4 × CrossFit burpees when bells hit the ground
Task details
Task

Chipper

FOR TIMEVery vigorousInterval
50 × double kettlebell half snatch PENALTY: 4 × CrossFit burpees when bells hit the ground 100 × single kettlebell push press or jerk

Optional Finisher

WorkoutScoring: Remaining Seconds × WeightFOR TIME
As written by the coach
Double kettlebell work Combo:
  • Kettlebell Clean
  • Kettlebell Racked Reverse Lunge  into Kettlebell Shoulder Press
20 Rounds 8-Minute Time-Cap You can switch the leg going back on the reverse lunge when you want to.
Task details
Task

Optional Finisher

Rounds20 roundsModerate to vigorousIntervalCap: 8 min
NOTE: The shoulder press is performed from the lunge position.
  • Double Kettlebell Clean
    Double Kettlebell
  • Double Kettlebell Racked Reverse Lunge
    Double Kettlebell
  • Kettlebell Shoulder Press
    Double Kettlebell

Coach notes

Total work time
21 min

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